Prep Time: 10 mins + 30 mins marinading Minutes
Cook time:
10 Minutes
Total Time:
 20 Minutes
Serves: 2

Tempeh, lettuce and tomato a plant based version of the classic BLT will not disappoint. Tempeh is made from fermented soya beans. So I often think of it as- tofu supercharged with good bacteria. As we know the gut health is imperative for health and wellbeing, its often referred to as the second brain- it can effect mood, energy levels, libido etc. Tempeh is great for your gut health, high in protein and B vitamins. It has a firmer texture than tofu and a nutty flavor that makes it a great meat substitute.

100g of tempeh contains 18g protein which will also keep you feeling fuller for longer, provide dietary fiber and provide sustained energy- Therefore it makes an awesome addition to your lunchtime meal.

Like tofu, tempeh will take on flavors you marinate it with. I like to marinate my tempeh in a container with tamari, maple syrup and smoked paprika for about 30mins before I pan fry it. I also like to serve mine with rocket lettuce (arugula) as it adds a delicious peppery flavor but you can use whatever greens you like.

If you give it a try, let me know what you think! Leave a comment, rate it, and don’t forget to tag a picture #Shane&Adele on Instagram.


  • 2 tbsp. tamari
  • 1 tsp. maple syrup
  • 1 tsp. smoked paprika
  • Salt and pepper
  • 2 tbsp. filtered water
  • 4 wraps of your choice
  • 1 roma tomato
  • 2 cups of rocket lettuce
  • 300g tempeh
  • 2 tbsp. vegan mayo


  • Pre heat a fry pan on medium heat
  • In a small container combine tamari, maple syrup, smoked paprika, filtered water, salt and pepper
  • Cut tempeh into thin slabs, transfer into a container and top with marinade. Allow to rest for about 30 mins or longer
  • To the fry pan, add some water to baste the pan then lightly fry the tempeh until browned on the outside, rotating each side.
  • Lay out one of the wraps and layer vegan mayo, rocket, tomato and tempeh. Wrap like a burrito and serve.


7 Steps in eating out as a vegan!

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