Description
A flavorful and nutritious Tempeh & Chickpea Dhal Wrap, combining protein-rich tempeh marinated and roasted to caramelized perfection, hearty spiced chickpea dhal, and fresh spinach, all wrapped in soft tortillas with a touch of sweet chili jam for a delightful balance of savory and sweet.
Ingredients
Scale
Tempeh Marinade
- 200g block tempeh, cut into bite-sized pieces
- 4 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp honey or maple syrup
Dhal
- 400g can chickpeas, drained
- ½ tsp ground turmeric
- ½ tsp ground cumin
- ½ tsp madras curry powder
Additional Ingredients
- 150g spinach
- ¼ lemon
- 4 tbsp sweet chilli jam
- 4 wraps
Instructions
- Boil Tempeh: Bring a large pan of slightly salted water to a boil and add the cut tempeh pieces. Boil for 15-20 minutes until the tempeh softens. Drain and set aside to cool slightly.
- Marinate and Roast Tempeh: Meanwhile, mix the soy sauce, sesame oil, and honey or maple syrup in a large bowl. Heat your oven to 200°C (180°C fan, gas mark 6). Coat the boiled tempeh pieces thoroughly in the marinade, then spread them out on a baking tray. Roast in the oven for 15-20 minutes until the marinade caramelizes and tempeh develops a golden-brown glaze.
- Prepare Chickpea Dhal: While the tempeh roasts, place the drained chickpeas, turmeric, cumin, and madras curry powder in a medium saucepan over medium heat. Add a generous splash of water and mash the chickpeas slightly with a fork or potato masher to create a thick, chunky dhal consistency. Add more water if needed, season to taste, then remove from heat and set aside.
- Wilt Spinach: Place the spinach in a large microwave-safe bowl, add a squeeze of lemon juice, and microwave for 1-2 minutes until the spinach is wilted but still vibrant green.
- Assemble Wraps: Once the tempeh is cooked, lay out each wrap and spread about a tablespoon of sweet chilli jam along three-quarters of the center. Layer on a generous scoop of chickpea dhal, followed by a handful of wilted spinach and a handful of caramelized tempeh pieces. Roll up the wrap tightly to enclose the fillings.
- Toast Wraps: Heat a dry frying pan over medium heat and toast each wrap for 3-4 minutes on each side until golden and slightly crisp.
- Store and Reheat: Wrap each toasted wrap in foil for storage. Refrigerate or freeze if desired. Frozen wraps keep up to three months. Reheat in a low oven or in the microwave in short increments before serving.
Notes
- Boiling the tempeh before roasting softens it and allows better absorption of the marinade flavor.
- Adjust the spice level of the dhal by varying the amount of madras curry powder or adding chili flakes.
- Sweet chilli jam adds a nice balance of sweetness and heat but can be substituted with other chutneys or sauces according to preference.
- Wraps can be made ahead and frozen for convenient meal prep.
- For a vegan option, use maple syrup instead of honey.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Wraps
- Method: Baking
- Cuisine: Fusion (inspired by Indian flavours combined with a modern wrap)
Keywords: tempeh wrap, chickpea dhal, vegan wrap, healthy wraps, easy vegan lunch, protein rich wraps, plant based meals
