Dinner

Tempeh & Chickpea Dhal Wrap Recipe

ByEthan Lark February 8, 2026February 8, 2026

Introduction

This Tempeh & Chickpea Dhal Wrap is a deliciously hearty and flavorful meal perfect for lunch or a light dinner. Combining tender tempeh with spiced chickpea dhal and fresh spinach, it offers a satisfying plant-based option with a touch of sweet chilli jam for a hint of heat and sweetness.

Four cut pieces of a wrap are stacked on a white plate with a white marbled background. Each wrap piece shows three main layers inside: a golden-yellow layer with a soft, crumbly texture forming the bulk, a middle layer of dark green leafy vegetables, and cubes of light brown tofu scattered throughout. The wrap’s outer layer is a toasted, light brown tortilla with slight crisp marks. A glass of ice water is blurred in the background. photo taken with an iphone --ar 4:5 --v 7

Ingredients

200g block tempeh, cut into bite-sized pieces
4 tbsp soy sauce
1 tbsp sesame oil
1 tsp honey or maple syrup
400g can chickpeas, drained
½ tsp ground turmeric
½ tsp ground cumin
½ tsp madras curry powder
150g spinach
¼ lemon
4 tbsp sweet chilli jam
4 wraps

Instructions

Step 1: Bring a large pan of slightly salted water to a boil. Add the tempeh pieces and boil for 15-20 minutes until softened. Drain and set aside to cool slightly.
Step 2: In a large bowl, mix the soy sauce, sesame oil, and honey or maple syrup to make the marinade. Heat the oven to 200°C (180°C fan) or gas mark 6.
Step 3: Coat the boiled tempeh in the marinade, then spread it out on a baking tray. Roast in the oven for 15-20 minutes until the marinade begins to caramelize.
Step 4: While the tempeh cooks, heat a medium saucepan over medium heat. Add the chickpeas, turmeric, cumin, curry powder, and a generous splash of water. Mash the chickpeas slightly with a fork or potato masher to form a thick dhal. Add more water if needed and season to taste. Remove from heat and set aside.
Step 5: Place the spinach in a large microwave-safe bowl. Squeeze over the lemon juice and microwave for 1-2 minutes until wilted.
Step 6: To assemble, spread about 1 tablespoon of sweet chilli jam along three-quarters of each wrap’s center. Layer with dhal, wilted spinach, and tempeh. Roll up tightly to enclose the filling.
Step 7: Toast each wrap in a dry frying pan for 3-4 minutes on each side until warmed through and slightly crispy. Serve immediately or wrap in foil to store.

Tips & Variations

For a gluten-free option, use gluten-free wraps or substitute with large lettuce leaves.
Add chopped fresh coriander or a dollop of coconut yogurt for extra freshness and creaminess.
To increase protein, include some cooked lentils along with the chickpeas in the dhal.
Adjust the spice level by adding a pinch of chilli powder or fresh chopped chilli to the dhal mix.

Storage

Wraps can be stored wrapped in foil in the fridge for up to 2 days or frozen for up to 3 months. To reheat, warm in a low oven or microwave in short bursts until heated through. Toast again in a dry frying pan if you want to restore crispiness.

How to Serve

The image shows four halves of a toasted wrap stacked on a white marbled surface, placed on a green cutting board. Each wrap half reveals three main layers: a light brown toasted outer tortilla, a middle layer with bright yellow scrambled egg, and a layer of fresh dark green spinach leaves. Cubes of light brown tofu are tucked inside next to the spinach, adding texture, while a thin strip of red sauce is visible near the top edge of the filling. To the back left of the board, there is a clear glass with ice cubes and water. The overall look is warm and inviting with a focus on the folded wraps. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I substitute tempeh with tofu?

Yes, firm tofu can be used instead of tempeh. Boil it similarly to soften, then marinate and cook as directed. The texture will be softer but still tasty.