Tempeh and Avocado Lettuce Wrap

3 Reviews
100% would make this recipe again

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Marinade : 30 min Preparation : 15 min Cooking : 5 min
350 calories/serving

Ingredients

1 tsp olive oil 5 mL
200 g tempeh
2 tbsp soy sauce 30 mL
1 clove garlic, finely chopped
1 tbsp balsamic vinegar 15 mL
3 tbsp mediterranean yogurt, 10% 50 g
1 tsp lemonjuice, freshly squeezed 1/4 lemon
1 pinch cayenne pepper 0.1 g
1/4 Boston lettuce 50 g
1 avocados 170 g

Method

  1. Cut each 8oz (240g) tempeh block into 4 squares, then cut each square into 2 triangles.
  2. Combine the soy sauce, balsamic vinegar, and garlic in a bowl. Place the tempeh into the bowl then let marinate for about 30 min, turning the pieces once to cover them well. Make sure that both sides of the tempeh are covered with the marinade.
  3. Meanwhile, mix together the yogurt, lemon juice and Cayenne pepper in a small bowl.
  4. Heat the oil in a pan over medium-high heat. Add the tempeh pieces and sauté until golden-brown, about 5 min.
  5. Put the lettuce leaves on a working surface. Portion out the tempeh, avocado and yogurt mixture onto the leaves. Roll each leave into a wrap then serve.

Nutrition Facts Table

per 1 serving (220 g)

Amount

% Daily Value

Calories

350

Fat

24 g

37 %

Saturated 5.3 g
+ Trans 0 g

26 %

Cholesterol

10 mg

Sodium

190 mg

8 %

Carbohydrate

18 g

6 %

Fibre

13 g

54 %

Sugars

3 g

Net Carbs

5 g

Protein

21 g

Vitamin A

12 %

Vitamin C

14 %

Calcium

14 %

Iron

25 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin B2, Vitamin K
Good source of  :
Iron, Pantothenic Acid, Vitamin B6, Vitamin E, Zinc
Source of  :
Calcium, Omega-6, Vitamin A, Vitamin B1, Vitamin C
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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