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KIWI Magazine

Filed under: Dinner, Main events, Vegetarian

Tempeh is a traditional soy food that originated in Indonesia, but is now easy to find next to the tofu in the refrigerated section of many grocery stores. Its chewy texture, earthy flavor, and high protein count (15 grams per ½ cup) make it a satisfying alternative to meat.

Active time: 10 minutes

Total time: 1 hour

Ingredients

For the tempeh

  • 2 tablespoons soy sauce
  • 2 tablespoons honey
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon grated fresh ginger
  • ½ teaspoon Asian chile paste (optional)
  • 1 clove garlic, grated
  • 1 8-ounce package tempeh, sliced into 24 small pieces

 

For the peanut sauce

  • ¼ cup peanut butter
  • 2 tablespoons soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon honey
  • ½ teaspoon grated fresh ginger
  • ¼ teaspoon Asian chile paste (optional)
  • 1/3 cup warm water
  • 2 cups broccoli florets
  • 4 10-inch whole wheat tortillas
  • 4 leaves romaine lettuce
  • 1 large carrot, peeled and grated

Directions

  1. In a medium bowl, combine the soy sauce, honey, rice wine vinegar, sesame oil, ginger, chile paste (if using), and garlic, and stir well to mix. Add the tempeh, toss to coat, and refrigerate for at least 30 minutes or up to 8 hours.
  2. While the tempeh marinates, make the peanut sauce. In a bowl, mix the peanut butter, soy sauce, rice wine vinegar, honey, ginger, chile paste, and water. Set aside.
  3. Preheat your oven to broil. Place the marinated tempeh pieces on the baking sheet. Broil 5 to 7 minutes on one side, flip, and broil another 3 to 5 minutes, or until golden brown. Remove from the oven and set aside.
  4. While the tempeh cooks, bring a medium pot of water to a boil. Add the broccoli florets, and cook for one minute. Drain and run under cold water until the broccoli is cool to the touch.
  5. To assemble the wraps: Place one tortilla on a flat surface. Add one lettuce leaf, a quarter of the grated carrot, a quarter of the broccoli florets, and six pieces of the tempeh. Drizzle with 1 to 2 tablespoons of the peanut sauce and roll up. Repeat with remaining ingredients, or store ingredients in the refrigerator for up to 4 days to assemble one at a time for lunch.
Makes 4 wraps

Per wrap: calories 477, fat 19 g, protein 23 g, carbohydrates 55 g, dietary fiber 23 g

Reprinted from KIWI Magazine 

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