Everyone loves a burrito. Wrap it up and bring it with you on a picnic or for lunch on the go. Legumes are a great source of iron. Here, we used lupin bean tempeh to show that even if you don’t eat soy, you can still get a good source of iron. Peppers, peas, and parsley all have a lot of vitamin C. Two tablespoons of parsley have a whopping 10mg of vitamin C.
2 Servings
Ingredients
- 100g (3.5 oz) lupin bean tempeh, sliced
- 70g (2.4 oz) cavolo nero kale, shredded
- 1 tbsp lemon juice
- A little salt
- 250ml of water (8.4 fl oz)
- 90g (3.1 oz) quinoa
- 65 grams (2.3 ounces) of sliced sugar snap peas
- 85g (3 oz) thickly sliced portobello mushrooms
- 150g (5.3 oz) thin slices of red pepper
- 1 avocado cut into thin slices
- 1 tsp vegetable stock
- 1 tbsp coconut oil
- 4 flour tortillas
- 30g (1 oz) washed spinach leaves
- 2 tablespoons of parsley
- To make barbecue sauce:
- 4 tbsp tomato paste
- 2 tbsp molasses
- 1 tsp smoked paprika
- 60ml (2 fl oz) maple syrup
- 2 tsp apple cider vinegar
- 1 tbsp coconut oil
How to prepare it
Make the BBQ sauce first. Mix the tomato paste, molasses, paprika, maple syrup, and apple cider vinegar well in a clean bowl until everything is well mixed. Melt the coconut oil and add it to the other ingredients.
Slice the tempeh and put it on a plate. Put BBQ sauce on both sides of the tempeh and cover it with the sauce. Let it sit while you get the rest of the ingredients ready.
Next, put the cavolo nero kale in a bowl and shred it. Add 1 tablespoon of lemon juice and a pinch of salt. Massage the kale, then set it aside. The lemon juice and salt make it easier for your body to break down the kale.
Bring 250ml (8.4 fl oz) of water to a boil in a pan, then turn the heat down to low and add the quinoa. Follow the directions on the package.
Slice the peas, mushrooms, peppers, and avocado while the quinoa is cooking.
Once the quinoa is done cooking, strain it and put it back in the pan. Sprinkle 1 teaspoon of vegetable stock on top and mix everything together well. Set aside.
Add 1 tablespoon of coconut oil to a pan over medium heat. When the oil has melted, fry the mushrooms until the edges are golden brown. Set aside. In the same pan, cook the tempeh for 1-2 minutes on each side.
You are now ready to put together your burrito. Take a tortilla wrap and put one or two spoonfuls of quinoa on the bottom. Add a strip of tempeh and flatten the quinoa with it. Then add mushrooms, peppers, peas, avocado, and a handful of spinach, parsley, and kale. Pour more BBQ sauce on top, then wrap.
