Looking for a vegan lunch idea that's quick, easy, and packed with protein? This tempeh burrito checks all the boxes with 34 grams of protein for 2 burritos. Plus, the filling is perfect for meal prep. Make it ahead and you've got a no-fuss lunch when the hunger strikes.
Let's talk about tempeh!
I know tempeh is not everyone's first choice when it comes to plant-based protein, and I get it. That funky block with a white fuzzy exterior can be a little intimidating at first.
The white coating you see is actually mycelium, a type of beneficial fungus that binds the soybeans together during fermentation and gives tempeh its unique texture.
But once you break it into pieces and season it with the right spices, it's a total game-changer! It has a nutty flavor and hearty texture that makes it stand out from tofu and edamame (also made from soybeans), making it great to mix up your meals.
Plant-based protein guide
If you're new to plant-forward eating or struggling to get enough protein from plants, I put together a full guide to plant-based protein to help you. It comes with a printable sheet that you can keep in your kitchen for meal inspo.
Key ingredients and substitutions
- Tempeh: With 20 g of protein per 100g, it's a solid choice to keep you full and fueled throughout the day.
- Onion and bell peppers: They add a good dose of veggies, making this an all-in-one meal with carbs, protein, and veggies in every bite.
- Seasoning: We're keeping it simple with a Mexican-inspired blend of cumin, paprika, and garlic for lots of flavor without having to rely on store-bought seasoning blends.
- Corn: Canned or frozen corn both work for this recipe. It adds a pop of color (eat the rainbow, right?) and a little sweetness that pairs well with the nutty tempeh.
- Avocado: Because no burrito is complete without avocado, if you ask me.
- Tortillas: Choose burrito-size wraps and make sure they are soft and pliable. Use gluten-free wraps if needed.
Elo's tips
- Don't buy the cheapest burrito tortillas. Those are usually stiffer and tear more easily.
- Warm up the tortillas before filling to make them more pliable and less likely to tear. A quick 10-second zap in the microwave of a few seconds in a hot, dry pan does the trick.
- Don't overstuff the burrito to make it easy to roll.
Step-by-step instructions
- Step 1: Start by prepping the veggies. Finely chop the red onion, and dice the bell peppers into small pieces after removing the core.
- Step 2: Sauté the tempeh. Crumble the tempeh into a large pan or skillet with olive oil. Cook it for about 5 minutes over medium-high heat until it turns golden brown. Stir frequently to prevent it from sticking to the bottom of the pan or burning. Once it's done, transfer the tempeh to a plate and set it aside.
- Step 3: Cook the veggies. In the same pan, add a little more oil and toss in the onion and diced peppers. Sprinkle with salt, cumin, paprika, and garlic powder for flavor, and sauté over medium heat for 5 minutes. Then, add the drained and rinsed corn and tempeh to the pan and stir until well combined.
- Step 4: Fry the burrito. Spoon some of the filling at the center of a tortilla and fold it as instructed below. For a crispy finish, fry the burrito for a minute per side until golden.
How to fold a burrito
Add the filling at the center of the tortilla, forming a horizontal line. Fold the sides towards the center to help keep everything in place. Then, use your thumbs to lift the bottom edge of the tortilla and fold it over the filling. As you roll, gently tuck the filling under while keeping the side snug. Finish by rolling it all the way up and sealing the burrito neatly.
Pimp your burrito
- Serve it with homemade or store-bought tomato salsa for dipping. This is my favorite recipe using canned tomatoes.
- Add a drizzle of avocado crema for a creamy finish.
- Spread some unsweetened plant-based yogurt or sour cream on the burrito before adding the filling.
- Top it with jalapeno slices for some heat.
Meal prep tips
Meal prep: You can make the filling up to 4 days ahead of time and store it in an airtight container in the refrigerator. Make sure to leave out the avocado to prevent it from browning and add it when you're ready to troll the burritos.
Take-away burrito: If you'd like to prep this tempeh burrito for lunch, you can fry it in a pan and roll it tightly in foil or parchment paper the day before and place it in an airtight container or zip bag. But don't make it more than 24 hours ahead of time to prevent the tortilla from getting soggy.
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The recipe
Quick Tempeh Burrito (34g Protein)
Ingredients
- 1 red onion
- 1 red pepper
- 1 green pepper
- 7 oz (200 g) tempeh
- 2 tablespoons olive oil divided
- 8.5 oz (240 g) canned corn or 1 ½ cup (240 g) frozen corn
- 1 avocado
- 4 burrito size tortillas 10-inch, 25 cm
- Salsa optional
Seasoning
- ½ teaspoon cumin
- ½ teaspoon mild paprika
- ½ teaspoon garlic powder
- ¼ teaspoon salt
Instructions
Prep the veggies: Finely mince the red onion. Core the peppers and cut them into small dice.
Tempeh: Heat a large pan with olive oil. Crumble the tempeh into the pan and sauté over medium-high heat for 5 minutes, stirring regularly. Once golden, remove the tempeh from the pan.- Sauté the peppers: Add another drizzle of oil into the pan. Add in the onion, peppers, and season with salt, cumin, paprika, and garlic powder. Sauté for 10 minutes over medium heat until soft.
Combine: Add the tempeh back into the pan with the drained and rinsed corn. Sauté for another minute.
Make the burrito: Add a few tablespoons of the mixture at the center of a burrito. Top with avocado dice and optionally drizzle with salsa. Fold the edges over and roll the burrito.
Fry the burrito: If needed, add another splash or oil to the pan. Fry the burrito over medium heat for 1 minute on each side until golden.
Nutrition
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