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Healthy Lunch: Vegan Tempeh BLT Wrap


Healthy Vegan Tempeh BLT Wrap
I just had this for lunch and let me tell you right off the bat that its simplicity belies its deliciousness. This is probably my favorite way of cooking tempeh–it tastes umami-rich, salty and slightly sweet. Combined with avocado, ripe tomato, and wrapped in local lettuce leaves, it hit the spot like a sandwich from my favorite vegan eatery without weighing me down (it’s only Monday, y’all!). It’s so good that I can’t wait to make it for my boyfriend, who doesn’t like tempeh. If you want to convert anyone to tempeh, try this!

I typically don’t use vegan mayo in my dishes–I eat it about once every few months. But you really can’t have BLT without mayo, and it totally works here–don’t skip it. 😉

GF Vegan Tempeh BLT Wrap


Prep Time: 05 minutes
Cook time: 07 minutes
Total time: 12 minutes
Yield: 2 servings
  • 4 large leaves of green leaf lettuce
  • 1/2 package tempeh, sliced thinly (1/8)
  • 1 1/2 tbsp soy sauce
  • 1 1/2 tsp maple syrup or agave
  • 1/4 tsp onion powder
  • 1/8 tsp cumin
  • to taste fresh black pepper
  • 1/2 tomato, sliced into 2
  • 1/2 avocado, sliced
  • 1 tbsp vegan mayo


1. Whisk together soy sauce, syrup, cumin, onion powder, and pepper into a medium bowl. Add tempeh slices and marinade for a few minutes while you prep the other veggies.
2. Wash the lettuce leaves and dab dry with a paper towel. Cut the rigid bottom part into an inverted V shape to make folding easier.
3. Heat a little olive oil over a large non-stick pan over medium heat. Add tempeh slices and sear each side for 3-4 minutes on each side until slightly blackened at the edges.
4. To assemble, lay 2 lettuce leaves so that the bottom parts overlap about 2.5″ inches in the center. Add a few slices of tempeh bacon, avocado, tomatoes, and vegan mayo. Tuck in the ends, then fold lengthwise toward the center to create a wrap. I cut this into 3 pieces. Repeat with the remaining ingredients.
Bon appetit!

Juhea Kim
Originally from Portland, Oregon, Juhea now lives in NYC with her Oreo cookie cat, Zeus. When she is not writing, she enjoys running in Central Park, yoga, and teaching Barre classes. Follow Juhea on Instagram @peacefuldumpling, Google+ and Pinterest.
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