These healthified crunchwrap supremes, made with tempeh and cashew queso, will be the first recipe featured in our online Zoom cooking classes! Join us on Saturday, February 13th at 5pm (EST) in the comfort of your own kitchen to make this recipe with us! The class will have an emphasis on nutrition education – we will discuss the nutritional value of all ingredients along with topics like nutrient-density, organic vs inorganic, and gut health. We hope to see you there with your favorite beverage and an appetite!
Ingredients
Tempeh is fermented soybeans with a meaty texture, but not a lot of flavor. It soaks up whatever flavor it’s cooked with. In this recipe we cook the tempeh with onions and peppers along with chili powder, cumin, paprika, garlic, salt and pepper to create tempeh taco meat. You can also put our tempeh taco meat on nachos, in tacos, quesadilla, or any other Mexican dish.
Raw cashews are the base of the queso in these crunchwraps. Make sure to use raw cashews, as those make the creamiest queso. Another trick to getting creamy queso consistency is to let your cashews soak in hot water for 30 minutes before blending, or soak overnight in the refrigerator. Just make sure to drain the soaking water before blending the cashews.
We recommend using whole grain flour wraps for these crunchwraps. Whole grain means less nutrients are processed out. Just make sure to buy the largest whole grain tortillas you can find so they’re big enough to wrap around everything else.
Tortillas
Sometimes it’s hard to find whole grain tortillas that are big enough to wrap about the corn tortillas. If you run into this problem, simply break up the cooked corn tortillas (shown below) and put those in the crunchwrap. The end project will have the same crunch and flavor, the corn tortillas will just be broken up rather than in one piece.
Assembly
Building the crunchwraps is easy once you get the hang out it. We start with putting about a third of a cup of tempeh taco meat in the center of the tortilla. Then drizzle about two tablespoons of cashew queso over the tempeh meat. Next comes the corn tortilla (either crushed up or whole depending on if your flour tortillas is big enough). After that is a spoonful of salsa and/or a squirt of hot sauce and a small handful of leafy greens.
Fold the edges of the tortilla in to completely encase everything and then place the crunchwrap face down on the hot skillet to sear together the tortilla. After about a minute, flip.
Nutritionally speaking, this recipe is leaps and bound healthier than a typical crunchwrap supreme. By using tempeh instead of meat, we’re avoiding cholesterol and saturated fat. Tempeh is fermented and has fiber, both of which are great for gut health!
By using cashew queso instead of dairy queso, we’re avoiding hormones, saturated fat, and cholesterol – all of which are found in dairy products.
Also – the ingredient list includes nutritional yeast and turmeric – two of our favorite nutrient-filled ingredients!
Plant-Based Tempeh Crunchwrap Supreme
Equipment
- baking sheet
- Nonstick Skillet
- Food Processor
Ingredients
- 8 small corn tortillas 5-6 inches
Tempeh
- 1 8-oz package tempeh crumbled
- 1 Tbsp water
- 1/2 cup onions, diced
- 1/2 cup bell pepper, diced any color
- 2 tsp chili powder
- 1 tsp cumin
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
Queso
- 1/2 cup raw cashews
- 1/2 cup soy milk or other non-dairy
- 1 Tbsp nutritional yeast
- 1/4 cup salsa any brand
- 1/2 tsp turmeric
- 1 tsp cumin
Crunchwrap
- 8 whole grain wraps large
- leafy greens spinach, kale, etc.
- your favorite salsa and/or hot sauce optional
Instructions
- Preheat oven to 300 degrees F. Spread corn tortillas on baking sheet (they can be overlapping slightly) and bake for 30 minutes, or until crispy.
- While corn tortillas are in the oven, add crumbled tempeh, onions and peppers and 2 tablespoons water to medium skillet and sauté for 5 minutes, stirring continuously. Add 1 tablespoon of water as needed to prevent sticking. Add tempeh spices and sauté for another 8-10 minutes, stirring continuously, until edges of tempeh are crispy. Remove from heat.
- Add all queso ingredients to food processor. Blend until smooth, stopping to scrape down sides as needed.
- Once corn tortillas are crisp, remove from oven and let cool.
- Heat a non-stick skillet over medium heat.
- To assemble crunchwraps, lay whole grain wrap on a clean surface. Place ~⅓ cup of tempeh mixture into the center, drizzle with ~2 Tbsp queso, top with baked corn tortilla, drizzle with salsa or hot sauce (if using) and top with small handful of leafy greens. The filling should be in the middle of the wrap with about 2 inches around all sides. Fold edges to the middle. The edges will just be touching in the middle and the filling will be fully wrapped.
- While holding wrap in place, carefully place into the heated non-stick skillet, with folded side facing down. With a spatula, lightly press down on crunchwrap for about a minute, or until the wrap is sealed
