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Quinoa-Tempeh Veggie Wraps

July 21, 2014 by Epicurean Vegan

Quinoa-Tempeh Veggie Wraps -- Epicurean VeganWho doesn’t love a good veggie wrap? These take very little time to prepare, so lunch or dinner will be ready in minutes. Not only is this a fast and tasty meal, but both quinoa and tempeh provide lots of protein, iron and fiber, not to mention some vitamin B2 and manganese, an antioxidant. These are downright delicious topped with veggies and vegan Thousand Island dressing from Follow Your Heart (which is gluten-free, non GMO and has no cholesterol). Great to wrap and go when you’re on the road, too.
20140720_182001INGREDIENTS:
2 8oz pkgs tempeh, cut into bite-sized cubes
1 small onion, chopped
1 C quinoa
1-1/2 C veggie broth
2 cloves garlic, minced
1 Tbs olive oil
Tamari
1 Tbs vegan Worcestershire sauce
1/3 C pepitas
1-1/2 C cherry tomatoes, halved
2 avocados, peeled, pitted and diced
2 C lettuce, chopped
Vegan dressing of your choice
6 Flour tortillas, warmed

DIRECTIONS:
Start the quinoa, as it will take about 20 minutes. In a medium sauce pan, combine the broth and quinoa. Bring to a boil, then reduce heat to low, cover and let cook about 17-22 minutes, until the water is absorbed. Meanwhile, in a large skillet, heat the olive oil and add the garlic. Saute over medium heat for a minute, then add the onions. Cook the onions for about 5 minutes, or until they begin to soften. Add the tempeh and cook 10 minutes, stirring often until most of the tempeh begins to brown. I then drizzled tamari all over the tempeh and onions, using just enough to coat them, perhaps around a 1/4 cup. Add the Worcestershire sauce too. Coat the mixture thoroughly and reduce heat to medium-low. Stir in the pepitas.
20140720_183013

To assemble the wrap, start with quinoa, pile on some of the tempeh-onion mixture, then top with lettuce, tomato, avocado and dressing. Wrap up and enjoy!

Quinoa-Tempeh Veggie Wraps
 
Print
Prep time
10 mins
Cook time
20 mins
Total time
30 mins
 
Who doesn't love a good veggie wrap? These take very little time to prepare, so lunch or dinner will be ready in minutes. Not only is this a fast and tasty meal, but both quinoa and tempeh provide lots of protein, iron and fiber, not to mention some vitamin B2 and manganese, an antioxidant. These are downright delicious topped with veggies and vegan Thousand Island dressing from Follow Your Heart (which is gluten-free, non GMO and has no cholesterol). Great to wrap and go when you're on the road, too.
Author: Epicurean Vegan
Serves: 6
Ingredients
  • 2 8oz pkgs tempeh, cut into bite-sized cubes
  • 1 small onion, chopped
  • 1 C quinoa
  • 1-1/2 C veggie broth
  • 2 cloves garlic, minced
  • 1 Tbs olive oil
  • Tamari
  • 1 Tbs vegan Worcestershire sauce
  • ⅓ C pepitas
  • 1-1/2 C cherry tomatoes, halved
  • 2 avocados, peeled, pitted and diced
  • 2 C lettuce, chopped
  • Vegan dressing of your choice
  • 6 Flour tortillas, warmed
Directions
  1. Start the quinoa, as it will take about 20 minutes. In a medium sauce pan, combine the broth and quinoa. Bring to a boil, then reduce heat to low, cover and let cook about 17-22 minutes, until the water is absorbed.
  2. Meanwhile, in a large skillet, heat the olive oil and add the garlic. Saute over medium heat for a minute, then add the onions. Cook the onions for about 5 minutes, or until they begin to soften.
  3. Add the tempeh and cook 10 minutes, stirring often until most of the tempeh begins to brown.
  4. I then drizzled tamari all over the tempeh and onions, using just enough to coat them, perhaps around a ¼ cup. Add the Worcestershire sauce too. Coat the mixture thoroughly and reduce heat to medium-low.
  5. Stir in the pepitas.
  6. To assemble the wrap, start with quinoa, pile on some of the tempeh-onion mixture, then top with lettuce, tomato, avocado and dressing. Wrap up and enjoy!
3.4.3177

 

Filed Under: Dinners, Lunches Tagged With: fast and easy, healthy, protein, quinoa, tempeh, thousand island dressing, veggie wrap, wrap

Portobello Wraps

August 15, 2012 by epicureanvegan

Portobello Wraps -- Epicurean Vegan

After the delicious portobello wrap I had at Ouray Brewery last weekend, I decided to make my own. I had purchased some Vegenaise Chipotle Spread a couple of weeks back and figured it was high time to try it out.

This certainly has a zip to it, so go easy if you’re not keen on really spicy food. However, I did use chipotle olive oil and cumin in this meal, so that could have added some heat as well. Overall, an excellent spread or dipping sauce, plus dinner was ready in about 15 minutes.

INGREDIENTS:
3 large portobellos, washed, stems removed, and cut into slices
1/4 of a medium head of red/purple cabbage, sliced into strips
1/2 large red onion, cut into strips
Olive oil
1/4 to 1/2 tsp cumin
Salt and pepper, to taste
4 spinach tortilla wraps
Romaine leaves
Tomato slices
Vegenaise Chipotle Spread
Optional: sliced black olives

Portobello Wraps -- Epicurean Vegan

DIRECTIONS:
In a large skillet, heat the olive oil. Add the red onion and cabbage and cook over medium heat for 5-7 minutes, or until they begin to soften.

Portobello Wraps -- Epicurean Vegan

Add the portobello mushrooms and cook another 5 minutes, or until they begin to soften. Add the cumin, salt, and pepper.

Portobello Wraps -- Epicurean Vegan

Layer some Vegenaise onto the tortilla, then one large romaine leaf. Scoop some mushroom filling on next, then top with a few tomato slices (and black olives, if using). Roll up tightly and cut diagonally in the middle. Enjoy!

Portobello Wraps -- Epicurean Vegan

Portobello Wraps
 
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Author: Epicurean Vegan
Ingredients
  • 3 large portobellos, washed, stems removed, and cut into slices
  • ¼ of a medium head of red/purple cabbage, sliced into strips
  • ½ large red onion, cut into strips
  • Olive oil
  • ¼ to ½ tsp cumin
  • Salt and pepper, to taste
  • 4 spinach tortilla wraps
  • Romaine leaves
  • Tomato slices
  • Vegenaise Chipotle Spread
  • Optional: sliced black olives
Directions
  1. In a large skillet, heat the olive oil. Add the red onion and cabbage and cook over medium heat for 5-7 minutes, or until they begin to soften.
  2. Add the portobello mushrooms and cook another 5 minutes, or until they begin to soften. Add the cumin, salt, and pepper.
  3. Layer some Vegenaise onto the tortilla, then one large romaine leaf. Scoop some mushroom filling on next, then top with a few tomato slices (and black olives, if using). Roll up tightly and cut diagonally in the middle. Enjoy!
3.4.3177

 

Filed Under: Dinners, Lunches Tagged With: cabbage, fast and easy, portobello wrap, Portobellos, red onion, Vegenaise, veggie wrap

Peanutty Tofu Roll-Ups

April 1, 2011 by epicureanvegan

Peanutty Tofu Roll-Ups -- Epicurean VeganThese wraps are excellent for a fresh and quick meal that you can customize to your liking. The recipe comes from 1000 Vegan Recipes, but I altered it a little, as I thought it was too peanut buttery. You can add your own favorite veggies to make your perfect wrap.

INGREDIENTS:
8 oz firm tofu, drained and patted dry
2/3 C peanut butter (I used just a 1/3 C–and crunchy, too. The food processor smooths it out anyway)
1 Tbs soy sauce (I used tamari)
1 Tbs lime juice
1/2 tsp grated ginger
1 garlic clove, minced
1/4 tsp cayenne
1 Tbs yellow miso (I added this)
4- 10″ tortillas or lavish bread
Veggies I used: spinach, sliced carrots, sliced cucumber, and sliced orange bell pepper

DIRECTIONS:
In a food processor, combine the tofu, peanut butter, and tamari; process until smooth. Add lime juice, ginger, garlic, and cayenne; continue to process until smooth and well blended. Leave for 30 minutes at room temperature to allow flavors to blend.

Peanutty Tofu Roll-Ups -- Epicurean Vegan

Assemble the wraps by spreading some tofu mixture on a tortilla, add your favorite veggies, wrap up, and slice in half. Enjoy!

Peanutty Tofu Roll-Ups
 
Print
These wraps are excellent for a fresh and quick meal that you can customize to your liking. The recipe comes from 1000 Vegan Recipes, but I altered it a little, as I thought it was too peanut buttery. You can add your own favorite veggies to make your perfect wrap.
Author: Epicurean Vegan
Ingredients
  • 8 oz firm tofu, drained and patted dry
  • ⅔ C peanut butter (I used just a ⅓ C--and crunchy, too. The food processor smooths it out anyway)
  • 1 Tbs soy sauce (I used tamari)
  • 1 Tbs lime juice
  • ½ tsp grated ginger
  • 1 garlic clove, minced
  • ¼ tsp cayenne
  • 1 Tbs yellow miso (I added this)
  • 4- 10" tortillas or lavish bread
  • Veggies I used: spinach, sliced carrots, sliced cucumber, and sliced orange bell pepper
Directions
  1. In a food processor, combine the tofu, peanut butter, and tamari; process until smooth. Add lime juice, ginger, garlic, and cayenne; continue to process until smooth and well blended. Leave for 30 minutes at room temperature to allow flavors to blend.
  2. Assemble the wraps by spreading some tofu mixture on a tortilla, add your favorite veggies, wrap up, and slice in half. Enjoy!
3.5.3208

 

Filed Under: Dinners, Lunches Tagged With: peanut butter, tofu, tortillas, veggie wrap, veggies, wraps

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The Epicurean Vegan is devoted to those wanting to eat healthy, save animals, and reduce their carbon footprint. My decision to go vegan started out as a quest to get healthier, but the more I learned about veganism, the more I realized how damaging the meat and dairy industries are to the environment and, of course, the animals. And it is for these reasons, that I would never go back to eating or wearing animal products. Ever.
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