BBQ TEMPEH WRAP

SERVES 4 WRAPS

1/2 lb. (230 g) sweet potato, chopped

2 packages (16 oz., or 454 g) tempeh, chopped

3/4 cup (195 g) vegan barbecue sauce

2 cups (155 g) shredded green cabbage

1/3 cup (30 g) thinly sliced red onion

1/4 cup (65 g) Garlic Mayo

1/8 tsp. dried parsley

1/8 tsp. dried dill

Pinch of salt

4 large tortillas

2 cups (80 g) chopped kale or collard greens

NUTRITIONAL VALUES

Calories: 482kcal
Fat: 21.2g (3.7g S.Fat)
Carbs: 44.3g
Protein: 34.9g
Sugar: 5.9g
Sodium: 334mg

METHOD

Steam the tempeh and sweet potatoes together for 5 to 7 minutes, then add the tempeh to the steamer basket and continue to steam for another 5 minutes, or until the sweet potatoes are fork tender. Combine the tempeh and barbecue sauce in a medium saucepan. Cook for 5 minutes, uncovered.

Toss the green cabbage, red onions, Garlic Mayo, parsley, dill, and salt in a small mixing bowl until well combined. Place the tortillas on a plate and divide the greens among them. Serve with the sweet potatoes, tempeh, and slaw on top. Wrap the tortilla by folding two sides toward the centre and rolling the end closest to you over the filling.

Serve immediately or wrap in foil to keep warm.

SPINACH TOFU SCRAMBLE WRAP

SERVES 2 LARGE WRAPS

FOR THE SPINACH

1 small onion

1 garlic clove

1/2 tbsp. vegan margarine

1/2 cup (100 g) frozen spinach, defrosted

1 tbsp. oat cream, or other plant- based cream

FOR THE TOFU SCRAMBLE

1 small onion

1 large tomato

1/2 red pepper

9 oz. (250 g) tofu

3 tbsp. olive oil

3/4 tsp. ground turmeric

1 1/2 tsp. curry powder

2 tbsp. soy sauce

2 tbsp. soy milk, or other plant- based milk

sea salt

freshly ground black pepper

2 tbsp. chopped chives

FOR THE WRAPS

2 large wraps

2 cups (40 g) arugula

NUTRITIONAL VALUES

Calories: 586kcal
Fat: 34g (4.8g S.Fat)
Carbs: 56.8g
Protein: 19.6g
Sugar: 12.1g
Sodium: 1258mg

METHOD

Peel the onion and garlic, then chop the onion and crush the garlic to make the spinach mixture. In a skillet, melt the margarine and sauté the onion over medium heat. With the lid on, add the spinach and allow it to wilt. Stir in the cream and garlic, then set aside to thicken slightly.

Peel and chop the onion for the tofu scramble. Remove the stalk and seeds from the tomato and chop the flesh. The pepper should be seeded and chopped. Using your fingers, crumble the tofu. In a pan, heat the oil and fry the onion and tofu crumbs for 1 minute over high heat, then reduce to medium and continue to fry until golden brown. Cook for 3–4 minutes more after turning the mixture, adding the turmeric and curry powder. Cook for 3–4 minutes more after adding the soy sauce. After that, add the tomato and soy milk. Season with salt and pepper to taste and continue to simmer gently for a few minutes. Finally, remove the pan from the heat and fold in the chives.

Warm the wraps and lay them out on a work surface to assemble. Top each wrap with the spinach, tofu scramble, and arugula. Fold the wrap's left and right sides over the filling. Then, fold up the bottom half, lightly press down, and roll up the wrap from the bottom edge. Cut each wrap in half and wrap in aluminium foil to take with you if desired.

ASIAN GLASS NOODLE SALAD WRAPS

SERVES 2 PORTIONS

1 zucchini

2 1/2 oz. (75g) glass noodles

1/2 bunch of scallions

1/2 onion

1 red pepper

1 small garlic clove

1/2 inch (1cm) piece of fresh ginger

3/4 oz. (20 g) cashew nuts

2 1/2 tbsp. sunflower oil

2 tbsp. soy sauce

3 1/2 tbsp. coconut milk

1 tbsp. chopped cilantro leaves

sea salt

freshly ground black pepper

1 1/2 tbsp. lime juice

1/4 head iceberg lettuce

2 wraps

1 1/2 tbsp. vegan sweet and sour sauce

NUTRITIONAL VALUES

Calories: 567kcal
Fat: 34.2g (8.4g S.Fat)
Carbs: 57.6g
Protein: 10.8g
Sugar: 9.6g
Sodium: 963mg

METHOD

Using a spiralizer, cut the zucchini into spaghetti-like strips. Alternatively, create thin slices lengthwise with a potato peeler and then cut these into thin strips with a knife. Allow the zucchini and noodles to soak for 10 minutes in a large bowl of warm water, or until the noodles are soft. Drain the noodles and zucchini in a strainer before returning them to the bowl. Place aside.

Thinly slice the scallions and onion. Remove the seeds from the pepper and cut it into thin strips. Garlic and ginger peeled and finely chopped in a dry frying pan, toast the cashew nuts until golden brown.

In a pan, heat the oil. Over high heat, sauté the scallions, onion, and pepper. Cook for a few minutes after adding the garlic and ginger. Pour in the soy sauce, coconut milk, and cilantro. Incorporate the cashew nuts.

In a mixing bowl, combine the pan of vegetables, zucchini, and glass noodle mixture, and season with salt, pepper, and lime juice to taste. Shred the iceberg lettuce into individual leaves. Heat the wraps briefly before laying them out on your work surface. Spread the sweet and sour sauce on them, then top with lettuce leaves and the glass noodle salad before rolling them up tightly. To transport, wrap in parchment paper, aluminium foil, or plastic wrap.

VEGETABLE WRAPS

SERVES 2 PORTIONS

FOR THE WRAPS

4 large Savoy cabbage leaves

1 cup (250ml) vegetable stock

1 3/4 oz. (50 g) tempeh

1 small red onion

1 tsp. coconut oil

sea salt

freshly ground white pepper

1 cup (100 g) red cabbage, cut into strips

1/2 orange

1 tbsp. chopped chives

FOR THE DRESSING

1⁄3 cup (100 g) soy yogurt, or other

plant-based yogurt

1/2 tbsp. chopped parsley leaves dash of walnut oil

pinch of sea salt

pinch of freshly ground white pepper

pinch of ground cinnamon

NUTRITIONAL VALUES

Calories: 221kcal
Fat: 6.6g (2.7g S.Fat)
Carbs: 32.5g
Protein: 11.6g
Sugar: 17.3g
Sodium: 344mg

METHOD

Remove the thick central stalks from the Savoy cabbage leaves and wash them. In a saucepan, heat the stock and blanch the leaves for 2 minutes over medium heat. Take them out and rinse them in cold water before patting them dry and setting them aside.

Using a sharp knife, cut the tempeh into thin strips. Peel and finely slice the onion. In a pan, heat the oil and sauté the tempeh strips over high heat. Continue to sauté the sliced onion until it is transparent. Season with salt and pepper to taste.

Place the red cabbage in a bowl. Toss in the salt and toss thoroughly. Peel and segment the orange, reserving any juice that drips out. Combine the orange segments and juice with the red cabbage in a mixing bowl. Mix in the chives.

To make the dressing, combine the soy yoghurt, parsley, oil, salt, pepper, and cinnamon in a mixing bowl. Place the cabbage leaves on your work surface and spoon some of the red cabbage salad and tempeh down the centre of each. Fold the leaves' sides over the filling, then carefully roll up from the bottom. Finally, tie them together with string so the rolls don't fall apart while you're transporting them. For your lunchbox, wrap them in foil or plastic wrap. Separately pack the dressing.