Tempeh & Chickpea Dhal Wrap Recipe

Introduction

This Tempeh & Chickpea Dhal Wrap is a flavorful and nutritious meal that combines tender tempeh, spiced chickpea dhal, and fresh spinach all wrapped up with a hint of sweet chilli jam. It’s a satisfying plant-based option perfect for lunch or a light dinner.

Ingredients

• 200g block tempeh, cut into bite-sized pieces
• 4 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp honey or maple syrup
• 400g can chickpeas, drained
• ½ tsp ground turmeric
• ½ tsp ground cumin
• ½ tsp madras curry powder
• 150g spinach
• ¼ lemon
• 4 tbsp sweet chilli jam
• 4 wraps

Instructions

1. Step 1: Bring a large pan of slightly salted water to a boil, then add the tempeh. Boil for 15-20 minutes until softened. Drain and set aside to cool slightly.
2. Step 2: Meanwhile, mix together the soy sauce, sesame oil, and honey or maple syrup in a large bowl. Heat the oven to 200°C (180°C fan)/gas mark 6. Coat the tempeh in the marinade and spread onto a baking tray. Cook for 15-20 minutes until the marinade begins to caramelise.
3. Step 3: While the tempeh cooks, place the chickpeas, turmeric, cumin, and madras curry powder in a medium saucepan over medium heat with a generous splash of water. Mash the chickpeas slightly using a fork or potato masher to create a thick dhal consistency, adding more water if needed. Season to taste, then remove from heat and set aside.
4. Step 4: Put the spinach in a large microwave-safe bowl, squeeze over some lemon juice, and microwave for 1-2 minutes until wilted.
5. Step 5: Once the tempeh is cooked, assemble the wraps by spreading sweet chilli jam three-quarters of the way along the middle of each wrap. Top with dhal, a handful of wilted spinach, and tempeh. Roll the wrap up tightly and repeat with the remaining wraps.
6. Step 6: Toast the wraps in a dry frying pan for 3-4 minutes on each side until golden and heated through. Serve immediately or wrap in foil to store.

Tips & Variations

• For a spicier kick, add a pinch of chilli flakes to the dhal while cooking.
• You can substitute spinach with kale or Swiss chard if preferred.
• Try using tamari instead of soy sauce for a gluten-free option.
• Sweet chilli jam can be swapped for a spicy mango chutney for a different flavor profile.

Storage

Wraps can be stored in the fridge wrapped in foil for up to 2 days, or frozen for up to three months. To reheat, warm them in a low oven or microwave in short bursts until heated through.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this recipe gluten-free?

Yes, use gluten-free soy sauce or tamari and choose gluten-free wraps to keep this dish gluten-free.

Can I prepare the tempeh and dhal in advance?

Absolutely. Both the tempeh and dhal can be cooked ahead of time and stored separately in the fridge for up to 2 days before assembling the wraps.