Tired of the same old sad desk lunch? It’s time to break free from boring salads and introduce your taste buds to something truly spectacular! These BBQ Tempeh Wraps are the perfect midday pick-me-up. We’re talking savory, saucy tempeh paired with a refreshingly crisp and creamy apple coleslaw, all bundled up in a warm whole wheat tortilla. It’s a flavor and texture explosion that’s not only delicious but also packed with plant-based protein to power you through your day. Quick, easy, and endlessly satisfying – this is the lunch upgrade you’ve been waiting for!
Ingredients
• For the Apple Slaw
• 1/4 cup or 60 g light mayonnaise
• 1 tablespoon or 15 ml fresh lemon juice
• 1/4 teaspoon or 1 g ground black pepper
• 2 cups or 200 g coleslaw mix (shredded cabbage and carrot)
• 1 small apple, cored and thinly sliced
• 2 tablespoons or 15 g thinly sliced green onion
• For the BBQ Tempeh & Wraps
• 2 teaspoons or 10 ml olive oil
• 1 8-ounce or 227 g package soy tempeh, cut into bite-size strips
• 1/4 cup or 60 ml light barbecue sauce
• 4 7- to 8-inch or 18- to 20-cm whole wheat tortillas
Instructions
1. Make the Slaw: In a medium bowl, whisk together the mayonnaise, lemon juice, and black pepper until smooth. Add the coleslaw mix, thinly sliced apple, and green onion. Toss gently until everything is evenly coated. Cover and chill in the refrigerator for at least 1 hour to allow the flavors to meld.
2. Cook the Tempeh: Heat the olive oil in a large nonstick skillet over medium-high heat. Add the tempeh strips and cook for 3 to 5 minutes, stirring occasionally, until golden brown and slightly crispy. Stir in the barbecue sauce to coat the tempeh completely, then remove the skillet from the heat.
3. Warm the Tortillas: Stack the tortillas and wrap them in a slightly damp paper towel. Microwave on high for about 30 seconds, or until they are warm and pliable.
4. Assemble and Serve: Lay the warm tortillas on a flat surface. Divide the chilled apple slaw and the warm BBQ tempeh mixture evenly among the four tortillas. Roll them up, and serve immediately.
Nutritional Information
• PER SANDWICH
• Calories: 257
• Total Fat: 15 g
• Saturated Fat: 2 g
• Cholesterol: 5 mg
• Sodium: 500 mg
• Carbohydrates: 24 g
• Fiber: 9 g
• Protein: 16 g
Pro Tips
• For a milder flavor, steam the tempeh strips for 10 minutes before pan-frying. This simple step removes any potential bitterness and helps it better absorb the BBQ sauce.
• The apple slaw can be made up to a day in advance. The flavors will meld and become even more delicious. Just give it a quick stir before serving.
• Customize your wraps by adding other crunchy veggies like bell peppers or celery to the slaw, or a sprinkle of smoked paprika to the tempeh for a smokier kick.
FAQ
Q: Can I make these BBQ tempeh wraps vegan
A: Absolutely! To make these wraps completely vegan, simply substitute the light mayonnaise in the apple slaw with your favorite vegan mayonnaise. All other ingredients in the recipe are already plant-based.
Q: Is tempeh a good source of protein
A: Yes, tempeh is an excellent source of plant-based protein. Made from fermented soybeans, it provides a complete protein, meaning it contains all nine essential amino acids. Each wrap in this recipe contains a satisfying 16 grams of protein, making it a great choice to keep you full and energized.
Q: How can I meal prep these tempeh wraps for lunch
A: For best results, store the cooked BBQ tempeh and the apple slaw in separate airtight containers in the refrigerator for up to 3 days. When you’re ready to eat, simply warm the tempeh and a tortilla, then assemble the wrap just before serving to prevent it from becoming soggy.
Q: How do I make this recipe gluten-free
A: To make these wraps gluten-free, use certified gluten-free tortillas instead of whole wheat ones. Also, be sure to check that your tempeh and barbecue sauce are certified gluten-free, as some brands may contain gluten-containing grains or additives.
