Introduction

This Tempeh & Chickpea Dhal Wrap is a delicious and nourishing meal perfect for lunch or dinner. Packed with plant-based protein and vibrant flavors, it’s a satisfying dish that comes together easily. The combination of spiced chickpea dhal, tender tempeh, and fresh spinach makes for a wholesome and tasty wrap.

Tempeh & Chickpea Dhal Wrap Recipe - Recipe Image

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, then add the tempeh. Boil for 15-20 minutes until softened. Drain and set aside to cool slightly.
Step 2: Meanwhile, mix together the soy sauce, sesame oil, and honey or maple syrup in a large bowl. Heat the oven to 200°C (180°C fan/gas 6). Coat the tempeh in the marinade, then spread it out on a baking tray. Cook for 15-20 minutes until the marinade starts to caramelise.
Step 3: Meanwhile, place 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 create a thick dhal consistency, adding more water if needed. Season to taste, then remove from the heat and set aside.
Step 4: Put the spinach in a large microwave-safe bowl with a squeeze of lemon juice. Microwave for 1-2 minutes until wilted.
Step 5: To assemble the wraps, spread some sweet chilli jam three-quarters of the way along the center of each wrap. Top with the dhal, a handful of wilted spinach, and a handful of the cooked tempeh. Roll the wraps up tightly, repeating with the remaining wraps.
Step 6: Toast the wraps in a dry frying pan for 3-4 minutes on each side until golden and heated through. Wrap in foil to store in the fridge or freezer and reheat when ready to serve.

Tips & Variations

For a vegan option, use maple syrup instead of honey in the marinade.
Try adding sliced avocado or cucumber for extra freshness and texture.
Switch up the spices in the dhal by using garam masala or smoked paprika for a different flavor profile.
Serve with a side of cooling yogurt or raita to balance the spices.

Storage

Store the wrapped and toasted wraps in foil in the fridge for up to 2 days or freeze for up to three months. Reheat in a low oven or microwave in short bursts until heated through. Avoid overcooking when reheating to keep the tempeh tender and the wraps crisp.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare the dhal and tempeh in advance?

Yes, both the dhal and marinated tempeh can be prepared a day ahead and stored separately in the fridge. This makes assembling the wraps quicker and easier.

What can I substitute for tempeh if I don’t have any?

Firm tofu or cooked lentils are good alternatives to tempeh and will work well with the marinade and dhal in the wraps.

Tempeh & Chickpea Dhal Wrap Recipe

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4.8 from 73 reviews

This Tempeh & Chickpea Dhal Wrap is a flavorful, protein-packed vegetarian meal combining tender marinated tempeh, spiced chickpea dhal, and wilted spinach, all wrapped in a soft flatbread with a hint of sweet chili jam. Perfect for a nutritious lunch or light dinner, these wraps can be toasted and even frozen for convenient future meals.

Author: Sophie
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Yield: 4 wraps 1x
Category: Lunch
Method: Baking
Cuisine: Fusion
Diet: Vegetarian

Ingredients

Scale

Tempeh Marinade and Tempeh

200g block tempeh, cut into bite-sized pieces
4 tbsp soy sauce
1 tbsp sesame oil
1 tsp honey or maple syrup

Chickpea 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 the Tempeh: Bring a large pan of slightly salted water to a boil. Add the cut tempeh and boil for 15-20 minutes until softened. Drain the tempeh and set aside to cool slightly.
Prepare the Marinade and Bake Tempeh: In a large bowl, mix together soy sauce, sesame oil, and honey or maple syrup. Coat the boiled tempeh pieces thoroughly in the marinade. Preheat the oven to 200°C (180°C fan)/gas mark 6. Spread the marinated tempeh on a baking tray and bake for 15-20 minutes until the marinade caramelizes and tempeh turns golden.
Cook the Chickpea Dhal: Place chickpeas, turmeric, cumin, curry powder, and a generous splash of water in a medium saucepan over medium heat. Mash the chickpeas slightly with a fork or potato masher to form a thick dhal consistency. Add more water as needed to achieve desired thickness. Season with salt and pepper to taste. Remove from heat and set aside.
Wilt the Spinach: Place spinach in a large microwave-safe bowl. Squeeze the juice of ¼ lemon over the spinach. Microwave for 1-2 minutes until wilted. Set aside.
Assemble the Wraps: Lay out each wrap and spread 1 tablespoon of sweet chilli jam about three-quarters of the way along the center. Top with a generous amount of chickpea dhal, a handful of wilted spinach, and a handful of baked tempeh. Roll the wrap up tightly, ensuring all fillings are enclosed. Repeat for all four wraps.
Toast the Wraps: Heat a dry frying pan over medium heat. Toast each wrap for 3-4 minutes on each side until golden and slightly crispy.
Store and Reheat: Wrap the toasted wraps in foil and store in the fridge or freezer. They can be frozen for up to three months. To reheat, warm in a low oven or microwave in short bursts until heated through.

Notes

Boiling the tempeh before baking helps soften it and improves its texture.
Feel free to use either honey or maple syrup depending on dietary preferences or vegan needs.
If you like more spice, add a pinch of chili powder to the dhal or mix extra chili jam inside the wrap.
Wraps store well and make convenient make-ahead meals perfect for busy days.
For gluten-free options, use gluten-free wraps and soy sauce alternatives like tamari.
Microwaving the spinach with lemon juice enhances flavor without losing nutrients.

Keywords: tempeh wrap, chickpea dhal, vegetarian wrap, healthy lunch, vegan option, protein wrap, sweet chilli jam, spinach wrap, easy dinner, make-ahead meal