Tempeh, Peppers and Avocado Wrap

1 Reviews
100% would make this recipe again

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Marinade : 30 min Preparation : 15 min Cooking : 5 min
620 calories/serving
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Ingredients

1 tsp canola oil 5 mL
200 g tempeh
2 tbsp soy sauce 30 mL
1 clove garlic, finely chopped
1 tbsp balsamic vinegar 15 mL
3 tbsp Greek yogurt, plain, 2% M.F. 45 g
1 tsp lemonjuice, freshly squeezed 1/4 lemon
1 pinch cayenne pepper 0.1 g
2 wheat tortillas, large 130 g
2 servings Oven-Roasted Peppers
1 avocados 170 g

Method

  1. Cut each 8oz (240g) tempeh block into 4 squares, then cut each square into 2 triangles.
  2. Combine the soy sauce, balsamic vinegar, and garlic in a bowl. Place the tempeh into the bowl then let marinate for about 30 min, turning the pieces once to cover them well. Make sure that both sides of the tempeh are covered with the marinade.
  3. Meanwhile, mix together the greek yogurt, lemon juice and Cayenne pepper in a small bowl.
  4. Heat the canola oil in a pan over medium-high heat. Add the tempeh pieces and sauté until golden-brown, about 5 min.
  5. Put the tortillas on a working surface. Portion out the tempeh, oven-roasted peppers, avocado and yogurt mixture onto the tortillas. Roll each tortilla into a wrap then serve.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (270 g)

Amount

% Daily Value

Calories

620

Fat

30 g

46 %

Saturated 5.5 g
+ Trans 0 g

28 %

Cholesterol

0 mg

Sodium

540 mg

22 %

Carbohydrate

64 g

21 %

Fibre

18 g

72 %

Sugars

9 g

Net Carbs

46 g

Protein

29 g

Vitamin A

93 %

Vitamin C

460 %

Calcium

17 %

Iron

44 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables 1 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

This recipe is in the following categories

Soy | Vegetables | Main courses/Entrées | Sandwiches | High Iron

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