Savory Tempeh Salad Wraps
Indulge in the delightful flavors of this Savory Tempeh Salad Wraps, a vibrant and satisfying meal perfect for lunch or snacks. Tempeh, a fermented soybean product with a nutty and hearty texture, serves as a fantastic meat alternative, packing both flavor and protein. In this recipe, we first poach the tempeh to mellow its taste and enhance its digestibility. Combined with crisp celery, sweet red peppers, tangy pickles, and fresh herbs, the tempeh takes on a blend of exciting flavors, all bound together with creamy mayonnaise and zesty mustard. After a brief chill in the fridge to allow the ingredients to meld, it’s ready to be enjoyed on your favorite bread, in a pita pocket, or wrapped in lavash for a wholesome, meat-free meal that everyone will love.
N/A
Servings
150
Calories
11
Ingredients
Ingredients
tempeh
12 (ounces, cubed)
celery
1 (stalk, minced)
red bell pepper
2 (tablespoons, minced)
dill pickle
1 (large, minced)
scallions
2-3 (minced)
fresh parsley
1 (tablespoon, chopped)
soy mayonnaise or regular mayonnaise
1/2 (cup, more or less to taste)
yellow mustard
1 (tablespoon (spicy golden brown is nice too))
lemon juice
1 (teaspoon)
salt
to taste
black pepper
to taste (freshly ground)
Instructions
1
Begin by placing the cubed tempeh into a saucepan filled with boiling, salted water. This step will help soften the tempeh and reduce its natural pungency.
2
Once the water returns to a gentle boil, reduce the heat to low and let the tempeh simmer for approximately 12 minutes.
3
After simmering, drain the tempeh and set it aside to cool, ideally placing it in the refrigerator to speed up cooling.
4
In a large mixing bowl, add the minced celery, red bell peppers, dill pickle, scallions, and chopped parsley. Mix well to combine.
5
If desired, give the cooled tempeh a rough chop with a knife for easier blending. Add this chopped tempeh to the bowl with the vegetables.
6
In the same bowl, incorporate the mayonnaise, mustard, lemon juice, and season generously with salt and freshly ground black pepper.
7
Gently fold all the ingredients together until well mixed, ensuring the tempeh and veggies are evenly coated with the dressing.
8
Cover the bowl and refrigerate the mixture for at least 30 minutes to allow the flavors to meld beautifully.
9
For serving, enjoy the tempeh salad on whole grain toast, stuffed into pita pockets, or wrapped in lavash for a deliciously satisfying meal.
Nutrition Information
7.5g
Fat
12.5g
Carbs
6.25g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Savory Tempeh Salad Wraps?
They are a vibrant and satisfying meat-free meal made from poached tempeh, crisp vegetables, and a creamy dressing, ideal for lunches or snacks.
What is the main protein source in this recipe?
The main protein source is tempeh, which is a fermented soybean product with a nutty and hearty texture.
Why should I poach the tempeh before mixing the salad?
Poaching the tempeh helps to soften its texture, mellow out its naturally pungent flavor, and enhance its digestibility.
How long should the tempeh simmer in water?
The tempeh should simmer for approximately 12 minutes after the water returns to a gentle boil.
What is the recommended preparation for the celery?
The recipe calls for one stalk of celery that has been finely minced.
How much red bell pepper should I add?
You should add two tablespoons of minced red bell pepper to the salad.
What type of pickle is used in this salad?
The recipe uses one large minced dill pickle to provide a tangy flavor.
How many scallions are required for the recipe?
You should use between two and three minced scallions.
Which fresh herb is included in the ingredients?
One tablespoon of chopped fresh parsley is used to add flavor and color.
Can I use soy mayonnaise in this recipe?
Yes, you can use either soy mayonnaise or regular mayonnaise depending on your preference.
What kind of mustard works best for this salad?
The recipe suggests yellow mustard, though spicy golden brown mustard is also a great option.
How much lemon juice is needed?
The recipe requires one teaspoon of lemon juice to add a zesty finish.
How should I season the tempeh salad?
Season the mixture generously with salt and freshly ground black pepper to taste.
How long should the salad chill in the refrigerator?
The mixture should be covered and refrigerated for at least 30 minutes before serving.
Why is it important to let the salad chill?
Chilling allows the various flavors of the tempeh, vegetables, and dressing to meld together beautifully.
What are the suggested serving options?
The salad can be served on whole grain toast, stuffed into pita pockets, or wrapped in lavash.
How many calories are in a serving of this salad?
Each serving contains approximately 150 calories.
What is the fat content per serving?
There are 7.5 grams of fat per serving.
How many carbohydrates are in one serving?
There are 12.5 grams of carbohydrates per serving.
What is the protein count per serving?
Each serving provides 6.25 grams of protein.
Is this recipe suitable for a vegetarian diet?
Yes, this is a vegetarian and meat-free recipe using tempeh as a meat alternative.
What is the texture of tempeh like?
Tempeh has a nutty, hearty, and firm texture that makes it a great meat substitute.
How much tempeh is used in this recipe?
The recipe calls for 12 ounces of tempeh.
How should the tempeh be cut before poaching?
The tempeh should be cubed before being placed into the saucepan of boiling water.
What is the first step of the instructions?
The first step is to place the cubed tempeh into a saucepan of boiling salted water to soften it.
Should the tempeh be chopped again after it is cooked?
Yes, giving the cooled tempeh a rough chop with a knife helps it blend better with the vegetables.
How much mayonnaise should I use?
The recipe recommends 1/2 cup of mayonnaise, though you can adjust this to your personal taste.
Is this recipe considered healthy?
Yes, it is tagged as a healthy, plant-based meal option.
Can I use different types of bread for the wraps?
Yes, the recipe is versatile and works well with whole grain bread, pita, or lavash wraps.
What tags are associated with this recipe?
Associated tags include tempeh, salad, vegetarian, vegetable, lunch, snack, wrap, and meat alternative.