Wholewheat Tempeh Wraps with Mango Chutney
with crunchy cucumber slaw & pear
Tempeh originates from Indonesia and is made from fermented soybeans. It's full of protein and iron, which makes it a great meat substitute!
Tags:
Calorie Smart
•Plant-based
•Extra Veggies
Allergens:
Soja
•Tarwe
•Sesamzaad
•Mosterd
The quantities provided above are averages only.
Always refer to the product label for the most accurate information about ingredients and allergens
Total20 minutes
Cooking Time20 minutes
DifficultyMedium
Ingredients
Serving amount
½ piece
Cucumber
½ piece
Pear
50 g
Slaw mix
20 g
East Asian-style sauce
(Contains: Soja, Tarwe)
5 milliliters
Sesame oil
(Contains: Sesamzaad)
3 piece
Wholewheat mini tortilla
(Contains: Tarwe May be present: Mosterd, Soja)
20 g
Mango chutney
(Contains: Mosterd)
½ piece
Garlic
80 g
Diced tempeh
(Contains: Soja, Tarwe)
½ piece
Red onion
½ piece
Lime
Not included in your delivery
½ tablespoon
Sunflower oil
30 milliliters
White wine vinegar
½ tablespoon
[Reduced salt] soy sauce
to taste
Salt
Nutrition Values
Energy (kJ)2721 kJ
Calories650 kcal
Fat25.8 g
Saturated Fat3.8 g
Carbohydrate73.7 g
Sugar34.6 g
Dietary Fiber13.9 g
Protein27.3 g
Salt2.5 g
Potassium126.3 mg
Calcium22.1 mg
Iron0.4 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Large Bowl
•Small Bowl
•Aluminum Foil
Cooking Steps
1
- Preheat the oven to 180°C (see Tip).
- Cut the cucumber into matchsticks and crush or mince the garlic.
- Core and thinly slice the pear.
- Slice the onion into half rings.
Tip: this is to heat the tortillas later, but you can also use a frying pan instead.
2
- In a large bowl, combine the sesame oil with the white wine vinegar and a pinch of salt.
- Add the slaw mix and the cucumber, then toss well to combine and set aside.
- In a small bowl, combine the soy sauce with the garlic and East Asian-style sauce. Mix well.
- Cut the lime into wedges.
3
- Heat half of the sunflower oil in a frying pan over medium-high heat. Fry the tempeh with the onion for 2 - 3 minutes or until golden-brown, then stir in the sauce and fry for 1 - 2 more minutes.
- In another frying pan, heat the rest of the sunflower oil over medium-high heat. Fry the pear for 2 - 3 minutes until soft and lightly browned.
- Meanwhile, wrap the tortillas in aluminium foil and heat in the oven for 3 - 4 minutes.
4
- Spread the tortillas with the mango chutney.
- Top with the cucumber slaw, pear, onion and tempeh.
- Serve the lime wedges alongside.
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