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Tempeh & chickpea dhal wrap

Several tempeh & chickpea dhal wraps

Tempeh & chickpea dhal wrap

Name: Tempeh & chickpea dhal wrap
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4
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; 1/4 lemon; 4 tbsp sweet chilli jam; 4 wraps

Beck Johnson

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Serves 4

Easy

Prep: 10 mins

Cook: 30 mins

A star rating of 3.8 out of 5.5 ratingsRate

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Pull together this easy vegan wrap with tempeh and dhal to serve for breakfast or lunch. Full on flavour, it comes together in just over 30 minutes

Freezable

High-fibre

Low calorie

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

200g block tempeh

cut into bite-sized pieces
4 tbsp soy sauce
1 tbsp sesame oil
1 tsp honey

or maple syrup

For the dhal

400g can chickpeas

drained
½ tsp ground turmeric
½ tsp ground cumin
½ tsp madras curry powder

For the wraps

150g spinach
1/4 lemon
4 tbsp sweet chilli jam
4 wraps

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Nutrition: Per serving

kcal434
fat11g
saturates2g
carbs57g
sugars15g
fibre10g

high
protein22g
salt2.88g

Method

step 1

Bring a large pan of slightly salted water to a boil, then add the tempeh. Boil for 15-20 mins until softened. Drain and set aside to cool slightly.
step 2

Meanwhile, mix together the soy sauce, sesame oil and honey or maple syrup in a large bowl. Heat the oven to 200C/180C fan/gas 6. Coat the tempeh in the marinade and tip out onto a baking tray. Cook for 15-20 mins until the marinade starts to caramelise.
step 3

Meanwhile, set a medium saucepan over a medium heat. Put the chickpeas, turmeric, cumin and curry powder in the pan, along 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 the heat and set aside.
step 4

Put the spinach in a large, microwave-safe bowl with a squeeze of lemon juice, microwaving for about 1-2 mins until wilted.
step 5

Once the tempeh is cooked, you can form the wraps. Spread some sweet chilli jam three-quarters of the way along the middle of the wrap. Top each wrap with the with the dhal, a handful of wilted spinach and a handful of the tempeh, then roll the wrap up tightly, repeating with the remaining three.
step 6

Toast the wraps in a dry frying pan for 3-4 mins on each side, then wrap in foil and store in the fridge or freezer, reheating when ready to serve. Will keep frozen for up to three months. Reheat in a low oven or in the microwave in short blasts.

Recipe from Good Food magazine, September 2025

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A star rating of 3.8 out of 5.5 ratings

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