MyNetDiary
Tempeh Wrap with Greens
MyNetDiary

Tempeh Wrap with Greens

A plant-based tasty lunch. Avocado adds heart-healthy fats and creaminess to this simple wrap.
  • 5 min Prep
  • 10 min Cooking
  • 1 serving Total
  • 236g Weight
390 cals/
serving
A plant-based tasty lunch. Avocado adds heart-healthy fats and creaminess to this simple wrap.

8 ingredients

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1 small (3" long) Onions green spring or scallions raw
...
3 medium Mushrooms white raw
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1 cup Spinach all varieties raw
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1 tsp Olive oil
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2 oz Tempeh uncooked
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1 teaspoon Tamari sauce reduced sodium
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1/8 cup, cubes Avocados raw
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60 gram Tortillas whole wheat flour

6 steps

  • Dice green onion and mushrooms. Tear spinach leaves into bite sized pieces. Set aside.
  • Add olive oil to a nonstick skillet over medium heat. Add green onion and saute for 3 minutes or until softened. Add mushrooms and saute for another 2 minutes.
  • While green onions and mushrooms are cooking, cut the tempeh block in half. Take 1/2 of the tempeh block and cut in 1/2 again. You will now have a 2 oz portion of tempeh.
  • Add tempeh, tamari, and spinach to the skillet. Cook for about 4 minutes or until the tempeh is golden brown and the spinach is wilted. Stir every minute or so. Turn off heat and allow mixture to cool.
  • Mash avocado with a fork and spread onto a 9-inch or larger whole wheat tortilla.
  • Place tempeh mixture on the bottom half of the tortilla and roll upwards, tucking the sides in as you go. Cut in half for easier handling.

Tips:
This recipe uses a 9-inch diameter tortilla which weighs about 60 g. Substitute with a wrap of your choice that is at least 9-inch. To lower carbs, use a low-carb tortilla. To lower sodium, use a low-sodium tortilla. Be sure to edit the recipe to account for changes in calories and nutrients.

1/8 cup avocado is about 2 tbsp mashed.

Any type of greens will work well in this recipe. Try kale or Swiss chard instead of spinach for variety.

This wrap pairs well with fresh fruit or a kale and cranberry salad.