BBQ Tempeh Burrito

BBQ Tempeh Burrito

Who doesn’t love a burrito? Wrap it up and take it with you for a picnic or an on-the-go lunch. Legumes are a super source of iron, here, we have used lupin bean tempeh to show you can still get a good source if you’re dodging soya. Peppers, peas and parsley are high in vitamin C with two tablespoons of parsley offering a whopping 10mg!

Serves 2

Ingredients

  • 100g (3.5 oz) lupin bean tempeh, sliced
  • 70g (2.4 oz) cavolo nero kale, shredded
  • 1 tbsp lemon juice
  • Pinch of salt
  • 250ml (8.4 fl oz) water
  • 90g (3.1 oz) quinoa
  • 65g (2.3 oz) sugar snap peas, thinly sliced
  • 85g (3 oz) portobello mushrooms, thick sliced
  • 150g (5.3 oz) red pepper, thinly sliced
  • 1 avocado, thinly sliced
  • 1 tsp vegetable stock
  • 1 tbsp coconut oil
  • 4 tortilla wraps
  • 30g (1 oz) spinach leaves, washed
  • 2 tbsp parsley

For the BBQ sauce:

  • 4 tbsp tomato paste
  • 2 tbsp molasses
  • 1 tsp smoked paprika
  • 60ml (2 fl oz) maple syrup
  • 2 tsp apple cider vinegar
  • 1 tbsp coconut oil

Method

  1. To start, make the BBQ sauce. In a clean bowl add tomato paste, molasses, paprika, maple, and apple cider vinegar, mix well until thoroughly combined. Melt the coconut oil and stir into the mix.
  2. Slice the tempeh and place it on a plate, cover with BBQ sauce coating both sides. Allow it to marinate whilst preparing the rest of the ingredients.
  3. Next, in a bowl shred the cavolo nero kale, add a tablespoon of lemon juice and a pinch of salt. Massage into the kale and set aside. The lemon juice and salt help to make the kale more easily digestible.
  4. In a pan bring to the boil 250ml (8.4 fl oz) of water, reduce to a simmer and add the quinoa. Cook per packet instructions.
  5. Whilst the quinoa is cooking slice the peas, mushrooms, peppers, and avocado.
  6. Once the quinoa is cooked strain and return to the pan, dust over 1 teaspoon of vegetable stock and combine well. Set aside.
  7. In a frying pan on medium heat add 1 tablespoon of coconut oil; when melted, fry the mushrooms until golden brown on the edges. Set aside. In the same pan fry the tempeh on both sides for 1-2 minutes.
  8. Now, you’re ready to build your burrito. Take a tortilla wrap, add one or two spoonfuls of quinoa to the base, next place a strip of tempeh and flatten the quinoa with it, stack your mushrooms, peppers, peas, and avocado on top followed by a handful of the spinach, parsley, and kale. Drizzle extra BBQ sauce on top and wrap.

Recipe by Juliette Horner, originswellbeing.co.uk, @originswellbeing