TEMPEH BREAKFAST WRAP WITH AVOCADO AND HUMMUS
The Tempeh Breakfast Wrap With Avocado And Hummus is a simple yet deeply satisfying morning meal that combines protein, fibre and plant-powered flavour. The pan-fried Tempeh delivers a rich, savoury taste and hearty texture, perfectly complemented by creamy avocado, crisp lettuce and a layer of smooth hummus. All of this is wrapped in a soft whole-grain tortilla, offering a portable, balanced and nutrient-rich breakfast. This vegan wrap is ideal for anyone looking to start the day with sustainable energy and a wholesome bite. It is quick to assemble and full of flavour, which is suitable for busy mornings, casual brunches or a light and healthy lunch. It’s also easy to customise with your favourite vegetables, sauces or extras. Whether eaten on the go or savoured at home, this Tempeh Breakfast Wrap With Avocado And Hummus makes eating well convenient and enjoyable.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
Californian
PREPARATION/TECHNIQUES
Pan-Fry, No-Cook, One-Pot Wonders
OCCASION/HOLIDAY
Back to School, Casual Dinner, Picnic, Spring, Mother’s Day, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, High Fibre, Healthy, Quick & Easy, Low Cholesterol
DISH TYPE
Tacos & Wraps
INGREDIENTS
The ingredients required for Tempeh Breakfast Wrap With Avocado And Hummus are listed below:
- 50 grams | 1.76 ounces | tempeh, sliced and pan-fried
- 50 grams | 1.76 ounces | 1 small whole-grain wrap
- 50 grams | 1.76 ounces | ¼ avocado
- 15 grams | 0.53 ounces | ¼ cup shredded lettuce
- 15 grams | 0.53 ounces | 1 tablespoon hummus
FULL NUTRITIONAL INFORMATION
- Calories: 344 kilocalories
- Fat: 18.3 grams
- Saturated Fat: 2.9 grams
- Carbohydrate: 32.3 grams
- Sugar: 2.0 grams
- Fibre: 8.1 grams
- Sodium: 292 milligrams
- Protein: 16.5 grams
- Calcium: 136 milligrams
- Potassium: 676 milligrams
- Iron: 2.8 milligrams
PREPARATION
Here are some helpful tips for the preparation of Tempeh Breakfast Wrap With Avocado And Hummus:
- Slice And Pan-Fry Tempeh: Cut the tempeh into thin and even strips and cook in a non-stick pan over medium heat for 4 to 5 minutes. Turn occasionally until the pieces are golden and lightly crisp on the outside.
- Prepare The Wrap Base: Lay the whole-grain tortilla flat on a clean surface or plate. Warming the wrap briefly makes it softer and easier to roll without breaking.
- Spread The Hummus: Using a spoon, spread the hummus evenly across the centre of the wrap. This acts as a creamy base that holds the fillings together.
- Layer The Ingredients: Place shredded lettuce over the hummus, followed by slices of ripe avocado. Keeping the softer ingredients in the middle prevents tearing.
- Add Cooked Tempeh: Arrange the golden tempeh strips neatly on top of the vegetables, ensuring they are evenly distributed for a balanced bite.
- Wrap It Up: Fold in the sides of the tortilla first, then roll it tightly from the bottom upwards. This helps secure the fillings and creates a compact wrap.
- Serve Or Pack: Enjoy the wrap immediately for the freshest taste or wrap it in parchment paper for an easy grab-and-go meal.
PREPARATION TIME
4 minutes
COOKING TIME
5 minutes
TIPS
Here are some helpful tips for Tempeh Breakfast Wrap With Avocado And Hummus:
- Slice Tempeh Evenly: Uniform slices ensure even cooking and better texture.
- Use A Non-Stick Pan: This helps avoid sticking and allows for oil-free cooking if desired.
- Warm The Wrap: Lightly warming the tortilla makes it more pliable and easier to roll.
- Layer Wisely: Place wetter ingredients (like hummus and avocado) in the centre to prevent the wrap from tearing.
- Pack Tightly: Rolling the wrap tightly ensures that the ingredients stay in place.
VARIATIONS
- Add Pickled Vegetables: Include pickled onions or carrots for a tangy and crunchy addition.
- Spice It Up: Spread sriracha or harissa over the hummus for added heat.
- Include Leafy Greens: Swap lettuce for rocket, baby spinach or kale for more micronutrients.
- Swap The Wrap: Use a gluten-free wrap or collard green leaf for a grain-free option.
- Add Grains Or Legumes: Incorporate cooked quinoa or lentils for a fibre and protein boost.
PREPPING AND STORAGE
- Store In Refrigerator: Wrap tightly in foil or parchment and refrigerate for up to 24 hours.
- Avoid Freezing: This wrap is best enjoyed fresh and is not suitable for freezing due to changes in texture.
- Make Ahead: You can pre-cook the Tempeh and store it for up to 3 days for quicker assembly.
- Reheat If Desired: Gently warm in a pan or wrap in foil and heat in the oven if serving warm.
