Thai Peanut Tempeh Wrap

Kcal: 450
P: 25
F: 20
C: 45
Fiber: 10

Whole wheat wrap: 60g (1 large), Tempeh: 100g (3.5 oz), Carrot: 30g (1 small, grated), Cucumber: 50g (1/3 medium, julienned), Red cabbage: 30g (1/4 cup, shredded), Bean sprouts: 20g (1/4 cup), Green onions: 10g (2 tbsp, chopped), Cilantro: 5g (1 tbsp, chopped), Mint: 5g (1 tsp, chopped), Peanut butter: 15g (1 tbsp), Soy sauce (low sodium): 5ml (1 tsp), Rice vinegar: 5ml (1 tsp), Lime juice: 5ml (1 tsp), Honey: 5g (1 tsp), Sriracha: 5g (1 tsp), Garlic: 3g (1 clove, minced), Ginger: 3g (1/2 tsp, grated), Sesame oil: 5ml (1 tsp), Peanuts: 10g (1 tbsp, chopped)

Nutritional info:

Meal Type: lunch
Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cut 100g tempeh into thin strips. 2. In a small bowl, whisk together 5ml soy sauce, 5ml rice vinegar, and 3g minced garlic. 3. Marinate the tempeh in this mixture for at least 15 minutes. 4. Heat 5ml sesame oil in a skillet over medium heat. 5. Cook the marinated tempeh for 3-4 minutes per side, until golden and slightly crispy. 6. In a small bowl, whisk together 15g peanut butter, 5ml lime juice, 5g honey, 5g sriracha, and 3g grated ginger to make the peanut sauce. Add a splash of water if needed to thin the sauce. 7. Warm 60g whole wheat wrap in a dry skillet for 30 seconds per side. 8. Spread the peanut sauce evenly over the wrap, leaving a 1-inch border. 9. Arrange the cooked tempeh strips down the center of the wrap. 10. Layer 30g grated carrot, 50g julienned cucumber, 30g shredded red cabbage, and 20g bean sprouts over the tempeh. 11. Sprinkle with 10g chopped green onions, 5g chopped cilantro, 5g chopped mint, and 10g chopped peanuts. 12. Fold in the sides of the wrap, then roll up tightly from the bottom. 13. Cut in half diagonally and serve.

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