High Protein Curried Tempeh Wraps
Curried Tempeh Wraps, spiced up protein packed tempeh crumbles, tangy crunchy slaw, creamy cucumber yogurt spread along with assorted chutney wrapped in hearty tortilla.
Tempeh is a soy based complete source of plant protein, many times used it as a meat alternative. It is a great protein source for vegetarians and vegans. It is packed with vitamin B12 and many essential amino acids. Despite of all these amazing health benefits of Tempeh, I had always been so intimated by the idea of adding it to my diet. That is only because I have seen it being used as meat alternative in many recipes which honestly does not seem too appetizing to me. I personally am not a big fan of the meat substitute alternatives.
But as I am trying to incorporate more and more protein to my diet, I started playing around with Tempeh. And one of the random quick lunch I had made ended up being an amazing recipe using tempeh. You guys know I do not really gate keep such ideas. Because I am sure there are many vegetarians out there wanting to try Tempeh but feel the same as I did. This curried tempeh crumbles are one of the best form of tempeh I have even eaten. You are probably thinking I am saying this because it is my recipe. Not really, I truly feel so strongly about the flavors and texture of this tempeh crumbles.
Having these protein packed Curried Tempeh handy in your fridge helps you make healthy quick meals. This wrap is an example of that. I meal prep these Curried Tempeh Crumbles along with some chopped veggies to make a quick slaw and assorted chutneys. Also adding creamy Greek Yogurt Tzatziki to this wrap adds amazing richness. I sometimes make my own Greek Yogurt Tzatziki and sometimes simply use store bought because why not! The recipe below might seem like top much to prep for these wraps, but trust me on this one. You can simply prep lot of it ahead of time and have it ready in your fridge. Then assemble it within just few minutes on busy weekdays. This makes a great weekday lunches!
If you are sensitive to soy, you can simply use boiled/mashed chickpeas, soy free firm tofu crumble as well as crumbled paneer. Instead of making your own Greek Yogurt Tzatziki, simply use store bought. If making your own slaw feels like lot of work then simply use chopped baby spinach and sliced cucumber instead. Assorted chutneys are great addition for adding tremendous flavors, you do not have to use all three linked here though. Instead of homemade chutney, you can use any ready to use salad dressings/spread/dipping sauces. All I am trying to say it, this recipe is very forgiving and can be modified any way you like!
Curried Tempeh Wraps have been my new favorite and been having them on repeat. Meal prepping lot of the below helps making these wraps super easy and quick. If my protein packed meals are like these then I do not have any issues loading up on protein as a vegetarian. Would you agree?!?! If you end up making them, leave me a comment below. Or reach out to me on Instagram @myvegetarianroots. I would love to get your feedback!
Happy & Healthy Eating!
High Protein Curried Tempeh Wraps
Ingredients
Curried Tempeh Crumbs
- 8 oz Tempeh crumbled using food processor, can be sub with 15 oz boiled/smashed chickpeas or crumbled extra firm tofu/paneer
- 2 tbsp Avocado Oil
- 1 tsp Cumin Seeds
- 1 pinch Asafetida
- 1 cup Finely Chopped Onions
- ½ tsp Regular salt this is to cook with onions
- 3 cloves Minced Garlic
- 1 cup Finely Chopped Tomatoes
- 1 tbsp Tomato Paste
- ½ tsp Black Salt can be sub with any salt
- ½ tsp Kashmiri Red Chili Powder
- 1 tsp Cumin powder
- 1 tbsp Chana Masala
- ¼ tsp Ginger Powder
- ½ tsp Turmeric Powder
- ¼ cup Water
- ¼ cup Finely Chopped Cilantro
Crunchy Slaw (skip this step and simply use chopped baby spinach and sliced cucumber instead to make it easy)
- ½ Sliced Sweet Yellow Onion
- ½ Sliced Red Pepper any color pepper would work
- ¼ small Purple Cabbage, thinly sliced
- ¼ cup Finely Chopped Cilantro
- ½ Finely Chopped Jalapeno skip for less heat
- 1 cup Micro Greens any choice of greens would work, baby spinach, arugula, spring mix, lettuce etc
- ¼ tsp Kashmiri Red Chili Powder
- ¼ tsp Black Salt any salt would work
- ½ tsp Cumin Powder
- ½ tsp Chaat Masala
- 1 tbsp Lemon Juice
Greek Yogurt Tzatziki (OR simply use store bought greek yogurt tzatziki)
- ⅔ cup low fat greek yogurt
- ¼ cup Shredded Cucumber, squeeze out all moisture
- 1 tbsp Finely Chopped Dill
- 1 clove Minced Garlic
- ¼ tsp Salt
- ¼ tsp Black Pepper Powder
- ¼ tsp Cumin Powder
- 1 tbsp Extra Virgin olive Oil
- 1 tsp Lemon Juice
4-6 OLE XTREME WELLNESS HIGH FIBER LARGE FLOUR TORTILLAS (or choice of large tortillas)
Instructions
Make Assorted Chutney (use linked post for chutney details) using linked recipes
- All the chutney linked on the above post can be made ahead of time as part of your meal prep.
Greek Yogurt Tzatziki (OR simply use store bought greek yogurt tzatziki)
- Mix all the ingredients listed under "Greek Yogurt Tzatziki". Keep it refrigerated until ready to use. This can be made ahead of time as part of your meal prep.
Crunchy Slaw (skip this step and simply use chopped baby spinach and sliced cucumber instead to make it easy)
- Mix all the ingredients listed under "Crunchy Slaw". Keep it refrigerated until ready to use. You can simply have all the veggies pre cut and when ready to use mix in the spices. This will prevent slaw from getting watery.
Curried Tempeh Crumbs
- Crumble tempeh (or chickpeas/tofu/paneer if using substitute) using food processor. Do not grind them too fine, leave it chunky.
- Heat up oil in a pan, add in cumin seeds and asafetida.
- Once cumin seeds are fragrant and golden brown, add in onions, garlic and ½ tsp of regular salt. Cook on medium heat until onions are translucent.
- Add in chopped tomatoes and tomato paste along with other spices listed above under "Curried Tempeh Crumbs". Mix well, add in ¼ cup of water and mix well. Keep cooking on medium heat for couple of minutes.
- Add in crumbled tempeh (or chickpeas/tofu/paneer if using substitute). Mix well, If the mixture seems too dry, add another ¼ cup of water. Mix well. Cover and cook for 3-5 minutes on low heat.
- Once tempeh is done, mix in cilantro and take it off the heat. Let it cool down a little.
Assembling of Wrap
- Warm up tortilla so that some moisture is evaporated.
- Later some curried tempeh (¼ or ⅙ of the whole tempeh mixture per wrap) in the middle of the wrap.
- Spread 1-2 tbsp of Greek Yogurt Tzatziki on tempeh layer. Then top it with some slaw.
- Drizzle some cilantro mint chutney, date tamarind chutney and garlic chutney on top of the slaw layer.
- Gentle wrap it, cut it in half and enjoy with choice of beverage and side of chips.