A flavorful, filling sandwich wrap featuring protein-rich smoky tempeh, creamy avocado, and nourishing raw greens and veggies. Vegan and gluten-free.
Sandwich wraps are a classic lunch item– they’re satisfying, easy to make ahead, and portable.
For the protein source for this wrap I decided to go with tempeh: a plant-based protein made from whole fermented soybeans. Much like tofu, tempeh acts instead as a sponge that takes on the flavor of whatever sauce it’s marinated in.
How to make Smoky Tempeh Wraps:
Cook tempeh.
Cut tempeh into ½ inch strips and place in a single layer in a nonstick pan. Stir together tamari, maple syrup, liquid smoke, smoked paprika, and water in a small bowl, and pour over the tempeh slices. Over medium heat, bring liquid to a simmer and cook until most of the liquid is evaporated, flipping the slices halfway. This will take around 5-6 minutes.
Reduce heat to medium low and continue to cook tempeh until all liquid is evaporated and the tempeh begins to caramelize, flipping to ensure each side of every piece is evenly browned, about 2-3 more minutes. Remove from heat.
Make tahini sauce.
Combine all ingredients in a small bowl and whisk until smooth, adding water as needed to reach desired consistency.
Assemble wrap.
Spread 2-3 tablespoon hummus on each tortilla, then top with greens, tempeh, cabbage, avocado, and bell pepper. Drizzle 1-2 tablespoon of the tahini sauce on top, roll up tightly, and wrap in parchment paper, if desired. Cut in half and serve. Keeps in refrigerator for up to five days.
Notes for making Smoky Tempeh Avocado Wrap:
- There are two sauces in this wrap, a hummus for the base (I used my homemade roasted carrot hummus) and a tahini dressing. I found the additional dressing necessary for flavor, especially since the wrap contains lot of raw vegetables.
- I used Food for Life Ezekiel flourless sprouted grain tortillas, which are not completely gluten free. For gluten-free tortillas I recommend Trader Joe’s brown rice tortillas.
If you made this recipe let me know how you liked it by leaving a comment and a rating below. Or tag me on Instagram @hannah__chia, I love seeing your re-creations!
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Print📖 Recipe
Smoky Tempeh Avocado Wrap (Vegan, Gluten-Free)
A flavorful, filling sandwich wrap featuring protein-rich smoky tempeh, creamy avocado, and nourishing raw greens and veggies. Vegan and gluten-free.
- Prep Time: 20
- Cook Time: 10
- Total Time: 30 minutes
- Yield: 5 1x
- Category: Meal Prep
- Method: Assemble
Ingredients
Smoky Tempeh
- 8 oz (227g) package tempeh
- 2 tbsp tamari
- 2 tbsp maple syrup
- ½ tsp liquid smoke
- ½ tsp smoked paprika
- black pepper
- 1 cup (236 mL) water
Tahini Sauce
- 4 tbsp tahini, well-stirred
- 1 clove minced garlic, or ½ tsp garlic powder
- 2 tbsp lemon juice
- 3 –4 tablespoon water, as needed
- ¼ tsp salt, or to taste
Additional Ingredients
- 1 avocado, sliced
- 1 large red bell pepper, sliced
- 4 cups greens (spring mix, baby kale, baby spinach)
- 4 cups red cabbage, sliced thinly
- 5 large sandwich wraps or tortillas*
- 1 cup hummus of choice
Instructions
- Cut tempeh into ½ inch strips and place in a single layer in a nonstick pan. Stir together all marinade ingredients in a small bowl, and pour over the tempeh slices. Over medium heat, bring liquid to a simmer and cook until most of the liquid is evaporated, flipping the slices halfway. This will take around 5-6 minutes.
- Reduce heat to medium low and continue to cook tempeh until all liquid is evaporated and the tempeh begins to caramelize, flipping to ensure each side of every piece is evenly browned, about 2-3 more minutes. Remove from heat.
- To make tahini sauce, combine all ingredients in a small bowl and whisk until smooth, adding water as needed to reach desired consistency.
- To assemble wrap, spread 2-3 tablespoon hummus on each tortilla, then top with greens, tempeh, cabbage, avocado, and bell pepper. Drizzle 1-2 tablespoon of the tahini sauce on top, roll up tightly, and wrap in parchment paper, if desired. Cut in half and serve. Keeps in refrigerator for up to five days.
Notes
- *I used Food for Life Ezekiel flourless sprouted grain tortillas, which are not completely gluten free. To ensure gluten free, be sure to use gluten-free tortillas. I recommend Trader Joe’s brown rice tortillas.
Pianomikey1 says
This was such a yummy combination!! And I wish I had just doubled the tempeh recipe because I couldn’t stop snacking on it before I even assembled the wraps. This is definitely going to become a regular addition to my meal prep rotation.
Hayley says
Absolutely delicious! I didn’t have liquid smoke for the tempeh but it was amazing without it anyway. I’d been looking for a recipe to inspire me to try tempeh & came across your beautiful photos of this dish on Pinterest. Made it twice now, love it.
Hannah says
yay! so glad to hear!!
Lauren says
I’ve made this so many times!! So Good, and easy to change up too!
★★★★★
Angie says
Hannah, this recipe is amazing! I just made the wrap for dinner and it was so good, it’s fresh, crunchy, and really filling. Thank you so much! I’m definitely going to be making these again and again.
★★★★★
8stringfan says
Killer wrap! Took about 15 minutes for most of the liquid to evaporate in step 1, but it turned out fine. I’ll be making this one a lot. Thanks for the great recipe!