Tempeh Greek Salad Wraps

Vegetarian
Gluten Free
Health score
57%
Tempeh Greek Salad Wraps
25 min.
4
372kcal

Suggestions

Ingredients

  • cups baby spinach 
  • 0.3 teaspoon pepper black freshly ground
  • 0.7 cup cherry tomatoes sliced
  • 0.7 cup cucumber english sliced
  • ounce feta cheese crumbled
  •  garlic clove minced
  • 1.5 teaspoons seasoning dried italian divided
  • tablespoons juice of lemon divided
  • teaspoon lemon zest grated
  • tablespoons yogurt plain low-fat
  • tablespoons olive oil divided
  • 0.5 teaspoon paprika 
  • cup the of 1 cos lettuce shredded
  • 0.3 teaspoon salt 
  • ounce tempeh organic cut into 24 pieces
  • 8-inch tortillas whole-wheat ()
  • cup water 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat a 10-inch skillet over medium-high heat.
  2. Add 1 tablespoon oil; swirl to coat.
  3. Add tempeh; saut 4 minutes or until lightly browned, turning once.
  4. Add 1 cup water and 2 tablespoons juice to pan; reduce heat to medium, and simmer 10 minutes, turning once.
  5. Combine 2 tablespoons yogurt, 1/2 teaspoon Italian seasoning, and the next 4 ingredients (through garlic) in a small bowl.
  6. Combine 1 tablespoon olive oil, 1 tablespoon lemon juice, 1 teaspoon Italian seasoning, spinach, and next 5 ingredients in a bowl.
  7. Warm tortillas according to the package directions.
  8. Spread 2 teaspoons yogurt mixture over each tortilla. Top each tortilla with 3/4 cup spinach mixture and 6 pieces tempeh; roll up.
  9. Cut each rolled tortilla in half crosswise.

Nutrition Facts

Calories372kcal
Protein18.03%
Fat44.69%
Carbs37.28%

Properties

Glycemic Index
47.5
Glycemic Load
9
Inflammation Score
-9
Nutrition Score
23.986956759639%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
0.01mg
Luteolin
0.13mg
Kaempferol
0.99mg
Myricetin
0.07mg
Quercetin
1.09mg

Nutrients percent of daily need

Calories:371.8kcal
18.59%
Fat:19.12g
29.41%
Saturated Fat:4.8g
30.03%
Carbohydrates:35.89g
11.96%
Net Carbohydrates:32.73g
11.9%
Sugar:4.08g
4.53%
Cholesterol:6.91mg
2.3%
Sodium:633.22mg
27.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.36g
34.72%
Vitamin K:101.15µg
96.33%
Manganese:1.26mg
62.78%
Vitamin A:2742.19IU
54.84%
Phosphorus:320.35mg
32.04%
Folate:118.7µg
29.67%
Vitamin B2:0.49mg
28.56%
Iron:4.58mg
25.45%
Vitamin B1:0.36mg
23.78%
Calcium:232.61mg
23.26%
Copper:0.45mg
22.36%
Vitamin B3:4.21mg
21.03%
Magnesium:82.39mg
20.6%
Vitamin C:16.16mg
19.59%
Selenium:13.32µg
19.02%
Potassium:549.79mg
15.71%
Vitamin B6:0.28mg
14.02%
Fiber:3.16g
12.65%
Vitamin E:1.72mg
11.45%
Zinc:1.44mg
9.6%
Vitamin B5:0.51mg
5.08%
Vitamin B12:0.22µg
3.69%
Source:My Recipes