These easy, protein-packed vegan lettuce wraps are stuffed with sweet + spicy maple gochujang tempeh crumbles that come together in 15 minutes flat on the stovetop!
These easy 15 minute crumbled tempeh lettuce cups make an amazing protein-packed vegetarian meal!
If you, like half the internet right now, are trying to eat more protein, it’s time to get serious about tempeh. Don’t click that back button!! I promise, it’s gonna be DELICIOUS!!!
Look, I get it: even I don’t eat as much tempeh as I should. This little fermented soybean cake isn’t quite as versatile as my beloved tofu but once you figure it out, you’re gonna be obsessed. Even my meat eating hubs gobbles this one up!
So I think it’s the perfect, easy tempeh recipe to get you started: it’s got this meaty, chewy texture that creates these perfect little crumbles that I’ve sauced up with a combination of gochujang, soy sauce and maple syrup. I think they’re just as craveable as my Buffalo tofu wraps!
Plus, as a dietitian I gotta say, it’s a waaaaaaay overlooked vegetarian protein source. So, um maybe, I’d love to see you eat a little more of it: just ½ cup tempeh is about 16 grams of protein, almost 100mg of calcium and a host of other minerals like iron!
Okay? So let’s goooooooo cook!
How to cook tempeh so it tastes super good
With three cookbooks under my belt, I’ve learned a thing or two about coaxing the most flavour out of your plants. You’ve got two options if you want to make tempeh extra delicious – one, steam or braise it as the moist heat tempers its natural bitterness or two, douse it with a highly flavourful sauce…which is what we are doing here.
Most tempeh is gluten free, but “7 Grain” varieties exist that may have wheat so read the label!
I originally created this tempeh crumble recipe for my high protein series on Instagram and if you know that version, this one has the sauce recipe doubled so it’s saucy enough to standalone in the lettuce cups.
if you need a heftier dose of protein, you can gobble up the whole pan of tempeh crumbles yourself for a whopping 32g protein!Kitchen tip: you can use your spatula to press the tempeh down for better browning as you cook!
The whole shebang takes just 15 minutes and minimal chopping to make a filling, satisfying lunch or light dinner even if you don’t feel like cooking much.
Sweet + Spicy Vegan Lettuce Wraps with Tempeh Crumbles
These easy, protein-packed vegan lettuce wraps are stuffed with sweet + spicy maple gochujang tempeh crumbles that come together in 15 minutes flat on the stovetop!
1tablespoonavocado oilor your favourite neutral oil
8 ounce packageplain tempehcrumbled
1mediumred bell pepperdiced, see note for low FODMAP serving
2tablespoonsgochujang spice paste
2tablespoonstamari or soy saucegluten free if needed
2tablespoonsmaple syrup
2teaspoonsapple cider vinegar
8-10lettuce leavesbibb, iceberg or butter lettuce are great here
Totally Optional
2handfulsbaby spinachor
1/2 cupcilantro minced
Instructions
Mix the gochujang, tamari, maple and vinegar in a small bowl, set aside.
Heat oil in a nonstick skillet on medium high heat. Add tempeh in a single layer and cook, undisturbed, for 3 minutes so it starts to get a bit brown.
Turn heat down to medium, flip tempeh and add the bell pepper (and spinach if using) and cook for 3-6 minutes more, stirring once or twice until the pepper softens and the tempeh is browned in spots.
Turn off the heat and pour the sauce over the tempeh and stir frequently, until tempeh is saucy but not runny, about 30 seconds.
Serve with lettuce cups and cilantro if desired!
Notes
1/2 cup of chopped red pepper is low FODMAP…so be sure to measure out your serving if you need a low FODMAP recipe!
PS…this recipe would also be really delicious with a beyond meat type crumble. Just cook according to package directions, then add sauce at the end!
So quick, easy and satisfying, these plant-based lettuce wraps are packed with protein!
The post Sweet + Spicy Vegan Lettuce Wraps with Tempeh Crumbles appeared first on Desiree Nielsen.
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