Say goodbye to sandwiches, we are making wraps today!
And not ordinary ones. These healthy wraps are loaded with teriyaki tempeh, avocado, crunchy red cabbage, and a flavorful garlic peanut sauce. Super tasty, filling, nutritious, and packed with protein!
What’s even better about these wraps is that they keep very well, you can make them ahead, wrap in foil and have them for lunch the next day.
The recipe starts with the wraps, which are made using a mix of buckwheat and rice flour. You can’t use 100% buckwheat flour otherwise the wraps will break and the filling will escape. Trust me on this one, I’ve had my share of failures. By using half buckwheat, half rice flour, the wraps hold together well and rolling becomes a formality.
These wraps make a great alternative to your regular tortillas, they are naturally gluten-free and have a subtle nutty flavor, but if you are short on time I won’t judge if you use regular tortillas!
Now onto the tempeh, it is marinated in a spicy/sweet/salty sauce and pan-fried until caramelized. If you want to make this recipe soy free, use chickpea tempeh and coconut aminos instead of soy sauce.
Finally, comes the creamy garlic peanut sauce. It relies on soaked cashews blended with water, peanut butter, soy sauce, garlic, and a squeeze of lime to freshen up everything. Regarding the add-ins, I went with chopped red cabbage and avocado, other options would be cucumber, shredded carrots or tomatoes.
Okay friends, our wraps are ready, our tempeh cooked, our garlic sauce blended, and vegetables chopped. What’s next? Time to wrap it up!
It starts by the greens, you can use lettuce, arugula, spinach, or even collard greens. Then top with tempeh, red cabbage for that nice crunch, thick slices of avocado (hello healthy fats!), and finally, generously drizzle with our bright garlic peanut sauce. Wrap it, eat it.
These tempeh buckwheat wraps make the perfect lunch, whether you are at home, or at work!
Let me know in the comments if you try this recipe!
- 1/4 cup buckwheat flour
- 1/4 cup rice flour
- 2 tbsp tapioca starch
- 1/4 tsp salt
- 1/2 cup water
- 5 ounces tempeh
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 1 clove of garlic, minced
- 1 tbsp freshly grated ginger
- 1 tsp sesame oil
- 1/4 tsp sriracha
Garlicky Peanut Sauce
- 1/2 cup raw cashews, soaked at least 2 hours
- 1/3 cup water
- 2 tbsp peanut butter
- 1 tbsp lime juice
- 2 tsp soy sauce
- 1 clove of garlic
Filling: 1 avocado, sliced red cabbage, greens like lettuce or spinach
- Combine the buckwheat flour, rice flour, tapioca starch and salt in a mixing bowl. Slowly pour in the water and whisk until the batter is smooth and no clumps remain. Let sit 10 minutes.
- Heat a non-stick skillet over medium heat. Lightly grease it and remove excess oil with a kitchen paper towel. Pour about 1/4 cup of batter onto the skillet, and tilt the pan with a circular motion to spread the batter. Cook for about 1 minute, then flip it and cook the other side for another minute.
- Transfer the wrap to a plate and cover with a clean kitchen towel to keep it soft. Repeat with the remaining batter.
- Cut the tempeh into thick 2-inch matchsticks. Set aside.
- Make the marinade: whisk together the soy sauce, maple syrup, ginger, sesame oil, and sriracha. Pour into a baking dish or large container. Add the tempeh and toss to coat. Cover, and let marinate at least 2 hours or overnight in the refrigerator.
- Once the tempeh has marinated, heat a teaspoon of oil in a skillet over medium heat. Once hot, add tempeh (reserve the marinade) and cook for about 3 minutes, or until golden brown. Flip the sliced tempeh and cook for another two minutes. Once it starts to caramelize, deglaze the pan with the reserved marinade. Remove from heat and set aside.
Garlicky Peanut Sauce
- Drain and rinse the soaked cashews. Add cashews, water, peanut butter, lime juice, soy sauce, and garlic to a blender. Blend on high speed, scraping down the sides once or twice, until you get a smooth sauce. Taste and adjust seasonings if needed.
- Lay one buckwheat wrap on a plate. Place a few leaves of salad in the middle, then top with 3-4 tempeh matchsticks, red cabbage, 3 slices of avocado, and drizzle with the garlic peanut sauce (about 1 tbsp). Alternatively, you can spread the garlic peanut sauce onto the whole wrap and top with the filling. Roll tightly to form a wrap.
- Wraps can be served warm, or cold. They will keep for up to 2 days in the refrigerator.
Nutrition information is an estimate, it includes avocado and the garlic peanut sauce.
- Serving Size: 1 Wrap
- Calories: 323
- Sugar: 4.3g
- Fat: 19.8g
- Carbohydrates: 29.3g
- Fiber: 3.9g
- Protein: 11.4g