Tempeh Quinoa Collard Wrap

We got together with Tenley to do a little bit of cooking and make a deliciously light lunch! This recipe is as quick and simple as it is satisfying and nutritious. Plus, it’s gluten free and vegan so everyone can enjoy it :)

What is Quinoa?

Quinoa is the edible seed of a plant that from the Andes region of South America. It looks and tastes a lot like more common grain varieties even though it’s actually more closely related to beets and spinach! We like quinoa because it is a complete protein source and makes a perfect gluten free substitute for other cereal products.

To cook 1 cup quinoa, start by thoroughly rinsing the seeds. Place them in a saucepan with 1&1/2 cups of water. Let the quinoa soak for about 5 minutes. This will help it cook more evenly. Bring the water to a boil. Reduce to a simmer and cover. Cook for about 13 minutes or until all the water has evaporated, stirring occasionally. Remove from heat, fluff and serve.

Your Recipe:

  • 1 Whole Collard Leaf
  • 4 oz. Tempeh, cut in thin strips
  • 1/4 cup Quinoa, cooked
  • 1/4 cup Onion, diced
  • 1 Roma Tomato, diced
  • 1/2 Lime, squeezed
  • 1/8 Avocado, thinly sliced
  • 1 tsp. cilantro (optional)
  • 1/2 tsp. Chili Powder
  • 1/2 tsp. Black Pepper
  • 1/2 tsp. Cayenne Pepper (optional)

 

Place tempeh over medium heat in a skillet sprayed with non-stick cooking spray, add in spices and onions and cook for about 4
minutes or until lightly browned on both sides. Lightly steam the Collard Leaf until soft. Cook quinoa according to the instructions above. For 1/4 cup Quinoa use 3/4 cups water.

Remove tempeh and collard from heat. Lay collard leaf flat on a plate and fill with quinoa and tempeh and top with
tomatoes and avocado slices, squeeze lime juice over all ingredients. Wrap up burrito Style to serve!

If you’d like, top with a little bit of fresh salsa!

Tip: You can double or triple this recipe to feed more people! You can also make this recipe with a whole wheat wrap instead of the collard or replace the tempeh with chicken, tofu or fish if you aren’t concerned with making it gluten free or vegan.

This is perfect Meals 3, 4 or 5 on the Tone It Up Nutrition Plan!

 

  • TIU_SherSher

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