Healthy & Special Diets > Plant-Based Protein Recipes > Tempeh Recipes > Tempeh Sandwiches/Wraps

Mediterranean Tempeh Wrap

A flavorful and healthy wrap featuring marinated and pan-fried tempeh with Mediterranean-inspired ingredients. Perfect for a quick and easy lunch or light dinner.

Prep Time
15 minutes
Cook Time
10 minutes
Servings
2
Ingredients
  • 8 oz Tempeh
  • 2 tbsp Olive Oil
  • 2 tbsp Lemon Juice
  • 1 tsp Dried Oregano
  • 1/2 tsp Garlic Powder
  • 1/4 tsp Salt
  • 1/4 tsp Black Pepper
  • 2 Large Tortillas (whole wheat or gluten-free)
  • 4 tbsp Hummus
  • 2 cups Spinach
  • 1/4 cup Kalamata Olives
  • 1/4 cup Sun-dried Tomatoes
  • 1/4 cup, thinly sliced Red Onion
  • 1/2 , peeled, seeded, and diced Cucumber

Marinate the Tempeh

Slice the tempeh into thin strips. In a bowl, whisk together 1 tablespoon of olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Add the tempeh strips and toss to coat. Let marinate for at least 10 minutes, or up to 30 minutes.

Cook the Tempeh

Heat the remaining 1 tablespoon of olive oil in a skillet over medium heat. Add the marinated tempeh and cook for 3-4 minutes per side, or until golden brown.

Warm the Tortillas

Warm the tortillas in a dry skillet or microwave for a few seconds until pliable.

Assemble the Wraps

Spread hummus evenly over each tortilla. Layer spinach, cooked tempeh, olives, sun-dried tomatoes, red onion, and cucumber on top of the hummus.

Wrap and Serve

Fold in the sides of the tortilla and then roll it up tightly. Cut in half and serve immediately.

Nutrition Facts (Estimated per 100g)

Please note these are estimates and can vary based on specific ingredients used. Calories: Approximately 180-240 kcal Protein: 12-16g Fat: 8-12g Carbohydrates: 15-20g Fiber: 4-6g

Important Considerations for Nutrition

This wrap is a good source of plant-based protein and fiber. The olives and sun-dried tomatoes can be high in sodium, so use them in moderation. Choose whole wheat or gluten-free tortillas for added fiber or dietary restrictions.

← Mediterranean Tempeh Crumble Salad with Lemon-Herb Dressing Miso-Glazed Marinated Tempeh with Sesame Seeds →

FAQ

  • Can I use different vegetables?

    Yes, feel free to use any vegetables you like, such as bell peppers, artichoke hearts, or roasted eggplant.
  • Can I add a sauce?

    Yes, a drizzle of tahini sauce or a vegan tzatziki would be a great addition.
  • How can I make this wrap vegan?

    This recipe is already vegan as long as you use vegan-friendly tortillas.