I’ve realized we only have three tempeh recipes on the blog: tempeh bacon, vegan Cobb salad and vegan tempeh meatballs. Just in case you don’t know, tempeh is made of fermented beans and is a great meat substitute. We don’t use it very often because is not as easy to find as tofu and is also more expensive (at least in our country), but it’s totally worth it!
Reading about macrobiotic cuisine and how to cook tempeh, I learnt that it’s better to boil it first for at least 10 or 15 minutes with some tamari or soy sauce, that way the tempeh will be less dry and will have a better texture. Then, we can eat it or cook it using any cooking method we like.
There are so many recipes you can make with this marinated tempeh, but my favorite ones are wraps and salads. Wraps are so portable and convenient, perfect for a healthy and light lunch meal and you can eat them cold or hot. I prefer to use all the ingredients cold and add the tempeh hot, but they’re always delicious.
We love our oil-free vegan yogurt sauce because is so tasty and a super healthy option, but for more sauce options, check out these recipes: vegan yogurt sauce, vegan Caesar salad dressing, tahini salad dressing, 2-minute healthy ketchup and simple restaurant-style salsa.
If you make this recipe, please leave a comment below, rate it or tag a picture @simpleveganblog on Instagram and hashtag it #simpleveganblog. We’d love to see what you cook!
Marinated Tempeh Wraps
These marinated tempeh wraps are so portable and convenient, perfect for a healthy and light lunch meal. You can eat them cold or hot.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 6
For the marinated tempeh:
- 8 ounces tempeh (250 g)
- 2 tbsp tamari or soy sauce
- 1 tbsp apple cider vinegar
- 1 tbsp agave syrup
- 1 tbsp tahini
- 1 tsp garlic powder
- 1 tsp onion powder
For the wraps:
- 6 wraps/tortillas
- 2 julienned carrots
- 1 julienned red bell pepper
- 1/2 julienned red onion
- 3 cups chopped lettuce (150 g)
- Marinated tempeh
- Oil-free vegan yogurt sauce to taste (optional)
- Place the tempeh in a saucepan and cover it with water. Add 1 tbsp of tamari or soy sauce and bring it to a boil. Then cook over medium-high heat for at least 10 minutes.
- Drain the tempeh and slice it. Put the tempeh in a mixing bowl with the other tablespoon of tamari or soy sauce and the rest of the marinade ingredients.
- Let the tempeh marinate for at least 1 or 2 hours, better overnight. This step is optional, although if you don’t marinate your tempeh, it will have less flavor.
- Preheat the oven to 400ºF or 200ºC for at least 10 minutes.
- Place the tempeh onto a parchment-lined baking sheet and bake for about 10 minutes or until golden brown.
- To assemble, top each wrap/tortilla with the veggies (carrots, red bell pepper, red onion and lettuce), marinated tempeh and yogurt sauce to taste. I prefer my wraps/tortillas cold, but you can warm them in the oven or a frying pan.
- Best when fresh. Store leftovers separately in the fridge for up to 3 days.
- Lemon juice can be used instead of the vinegar.
- Feel free to use any sweetener, healthy fat, spices, herbs, veggies or sauces.
- Tofu and seitan are also a great choice instead of the tempeh.
- Use any leafy greens you want.
- You don’t have to bake the tempeh, you can also saute it, grill it or just use your favorite cooking method.
- Serving Size: 1 wrap with no yogurt sauce
- Calories: 20
- Sugar: 5.5 g
- Sodium: 722.5 mg
- Fat: 9.3 g
- Saturated Fat: 1.7 g
- Carbohydrates: 35.8 g
- Fiber: 3 g
- Protein: 13 g