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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

Vegan Herbed Cream Cheese

January 20, 2013 by epicureanvegan

Vegan Herbed Cream Cheese -- Epicurean Vegan

I think non vegans would find it pretty hard to know this is nondairy. (And when is it not fun to fool omnivores)? This is a Tofutti cream cheese-based dip/spread, but you could easily reverse the ratio of cream cheese and sour cream in this recipe and make it a sour cream-based one. It works great as a dip, dolloped on a baked potato, cracker spread, bagel topper, or sandwich condiment. It was ideal for veggie wraps . . .

Veggie Wraps -- Epicurean Vegan

INGREDIENTS:
12-oz container of Tofutti cream cheese
1/4 C Tofutti sour cream
1/2 tsp dried oregano
1/2 tsp dried parsley
1/2 tsp dried basil
1 tsp garlic powder
1 Tbs dried minced onion
1 tsp salt
2 large green onion, sliced
1 Tbs lemon juice

DIRECTIONS:
Combine all of the ingredients in a food processor and blend until smooth. Store in an airtight container and keep chilled until using. Enjoy!

Filed Under: Appetizers, Dressings/Condiments Tagged With: condiment, dip, easy, fast and easy, nondairy, sandwich, spread, tofutti, Vegan, wrap

Chickpea Salad

February 28, 2012 by epicureanvegan

Chickpea Salad -- Epicurean VeganI got this recipe from Luminous Vegans who called it “Chick-Peace Salad.” Great name—I didn’t want to steal it, so mine’s just plain old Chickpea Salad. Regardless of the name, it’s a delicious vegan version of tuna salad. LV added crumbled up nori to the mix to give it that tuna taste, but I didn’t have any. I still think it had amazing flavor without it. I did add some carrots and parsley. Just because. I also used Earth Balance’s vegan, gluten-free, and soy-free mayo that my good friend, Angela of The Veracious Vegan turned me on to. It’s fabulous!

I also served the salad on Food For Life’s brown rice tortillas.

Chickpea Salad -- Epicurean Vegan

I have to say, they’re ok. Heated up, they’re better, but you have to eat it fast before it gets crispy and falls apart. I’m wondering if steaming them would be better, or make it worse. The taste is chewy, but crunchy at the same time. Is that possible? Apparently so. Anyway, they’re not horrible, but they made eating this sandwich a bit tough because they tend to crack and split.

INGREDIENTS:
1 15-oz can chickpeas (garbanzo beans), drained and rinsed
2 stalks celery, chopped
2 green onions, chopped
1-2 Tbs fresh dill, chopped
1 carrot, shredded
2 Tbs vegan mayonnaise
1 tsp Dijon
1-1/2 tsp lemon juice
Salt and pepper, to taste
Veggies, crackers, tortillas, etc.

DIRECTIONS:
Mash the chickpeas. I used a pastry blender. You can also pulse them in the food processor.

Chickpea Salad -- Epicurean Vegan

Stir in all of the other ingredients and combine well. I layered the salad on some lettuce inside one of the tortillas and added some sliced cucumber and tomato.

Chickpea Salad -- Epicurean Vegan

This salad would also be great on crackers, or sliced veggies. Enjoy!

Chickpea Salad -- Epicurean Vegan

Filed Under: Lunches, Sides Tagged With: Chickpeas, fast and easy, garbanzo beans, gluten-free, on the go, salad, sandwich, soy-free, vegan tuna salad, wrap

“Chicken” Wrap

February 18, 2010 by epicureanvegan

"Chicken" Wrap -- Epicurean VeganThis is just a pretty simple wrap that is not only great as a post-workout snack, but perfect for a sack lunch. In an effort to get my son to eat less animal products, this is ideal! On Sunday nights, I throw a bag of Boca brand “chicken” nuggets in the oven and then cut each one into fourths and store in the fridge for a week of lunches. I also chop up some tomato and cucumbers as well. Ten minutes of prep time and you have a week of lunches!

INGREDIENTS:
1 bag Boca “chicken” nuggets (or you can use their “chicken” patties and cut them up), baked and chopped up
Small flour tortillas or pitas
Your favorite wrap ingredients, such as:
Romaine lettuce, Tofutti cheese slices, cucumber, sprouts, tomato, hummus, vegan ranch dressing, bell pepper. Try Tofutti cream cheese mixed with fresh chopped chives—it makes a great spread.
Like I said, this is perfect for getting your kids to eat a healthier sack lunch at school, because we all know that every so often, half the PB&J goes in the trash!
What are some of your favorite (easy) vegan wrap ideas?

Filed Under: Lunches Tagged With: Boca, chicken, dairy-free, fast and easy, sack lunch, tortillas, Vegan, wrap

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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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