Tempeh & Chickpea Dhal Wrap Recipe
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.
- 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
