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Sandwiches, wraps and burritos, easy meal solutions

Updated: Jul 10, 2023

Building a Better Meal

Read how to improve these popular portable meals to avoid the common pitfalls in the article below and check out our awesome healthy sandwich, wrap and burrito recipes below!




Tempeh Reuben Sandwich

2 tablespoons soybean oil

3 tablespoons balsamic vinegar

3 tablespoons Tamari

1 tablespoon vegan Worcestershire sauce

2 tablespoons raw apple cider vinegar

2 teaspoons liquid smoke

2 cloves garlic, minced

1 teaspoon onion powder

1 teaspoon dried mustard

1 teaspoon dried coriander

1 teaspoon smoked paprika

1-8 ounce package Tempeh, cut into 8 strips

1 tablespoon soybean oil

4 tablespoons vegan butter, divided

4 slices rye bread

1 cup sauerkraut, divided

½ cup onion rings, sautéed, divided

½ cup red pepper, sliced, sautéed, divided

Place the first 11 ingredients in a small glass bowl, mix to blend. Add tempeh, marinate for at least 1 hour. Heat skillet or griddle add 1 tablespoon oil. Add tempeh, cook tempeh for about 3 minutes each side until browned, remove from heat. Spread 1 tablespoon vegan butter on 2 slices of rye bread, place on hot griddle, slather with Russian Dressing (recipe below). Top with equal amounts of tempeh, 1/2 cup sauerkraut, 1/2 cup sautéed onions and red peppers. Top with second slices of rye that is also spread with Russian Dressing, place dressing side down on the slices of bread. Cook until the bottom slices are browned, about 2 minutes. Spread the top slices of bread with remaining vegan butter. Carefully flip the sandwich over to brown the other side. Serve while hot.

Yield: 2 sandwiches.

Russian Dressing

1/3 cup vegan mayonnaise

2 tablespoons. ketchup

1 tablespoon prepared horseradish

1 tablespoon sweet relish

1 teaspoon vegan Worcestershire sauce

1/8 teaspoon hot sauce or Sriracha

1 pinch black pepper

1 pinch smoked paprika

In a medium mixing bowl, add all ingredients. Stir to blend.

Kerri Rush, Fresh Café and Market. 12493 University Ave. Clive. IA 515-221-2700 & 515.440.4700 freshcafeandmarket.com


SoyNut Butter Pita Pocket

Yield: 1 pita half


½ whole wheat pita pocket


1 Tbsp SoyNut Butter


1 Tbsp apple butter


6 apple slices


1. Spread SoyNut butter and apple butter on pita half. Arrange apple


inside pita.




CALORIES 231; FAT 6.5g; PROTEIN 7g; CARBOHYDRATE 38g; CHOLESTEROL 0mg



TOFU STUFFED PITA

Chef Christopher Koetke CEC CCE


1 lb. extra firm tofu, sliced into ¼” slices and patted dry

2 T. extra virgin olive oil

1 T. lemon juice

2 cloves minced garlic

1 T. minced onion

1 T. dry oregano

2 t. ground black pepper

1 t. salt


  1. Mix all ingredients except for the tofu.

  2. Lay tofu slices on a sheet tray.

  3. Brush one side of the tofu with the olive oil mixture

  4. Turn the slices over and apply the remaining olive oil mixture to the slices. Let marinade in the refrigerator for 2-8 hours.

  5. Bake tofu slices in a 425° oven for 25 minutes. (Turn the slices over half way though the cooking process.) The finished slices should be lightly browned and very aromatic. They can also be easily reheated.

  6. Serve inside a warm pita pocket with sliced onion, sliced tomato, minced parsley, and soy-based or traditional yogurt tzatziki sauce.


Soy-based Tzatziki Sauce

12 oz. pureed soft silken tofu

2 ½ t. lemon juice (depends on soy product)

1 c. grated cucumber, pressed between hands to remove excess moisture

1-2 cloves minced garlic (2 will be quite garlicky)

3/8 t. salt

1/8 t. white pepper

2 T. extra virgin olive oil

  1. Combine all ingredients.

  2. Let marinate in cooler for at least 2 hours.





Tofu Egg Salad

Chef Scott Stroud


Tofu Mayonnaise

2 – (12.3 ounce) packages extra firm silken tofu, divided

1 tablespoon lemon juice

2 tablespoons Dijon mustard

1 teaspoon garlic powder

1 tablespoon granulated sugar

2 tablespoons kosher salt

1 cup soybean oil


In a food processor, combine 1 package of silken tofu (with the water) lemon juice, mustard, garlic powder, sugar, salt and vegetable oil. Blend until smooth. Set aside.

Tofu “Egg” Salad

1 (14 ounce) package water-packed firm tofu, drained and crumbled

1 (14 ounce) package water-packed extra firm tofu, drained and diced

2 tablespoons chopped dill pickle chips

1 tablespoon turmeric

3 tablespoons minced green onion

3 tablespoons minced parsley

1 tablespoon whole grain mustard


In a large bowl, add diced and crumbled tofu; mix together. Add remaining ingredients; mix together well. Add tofu mayonnaise, gently mix.

Yield: enough filling for 16 sandwiches. Use favorite bread or croissants for making sandwiches.





Chicken and Cheese Quesadillas with Edamame Salad Topping

Transform an ordinary quesadilla into an extraordinary meal when you top it with this salsa- like topping. And by all means, make a double batch of the topping to have on hand: stir it in to salads, top grilled salmon, or eat as a side dish just as it is.


For the edamame salad:

2 cups cups frozen shelled edamame, divided

1 pint cherry tomatoes, quartered

1/4 cup finely chopped red onion

1 tablespoon fresh lime juice

2 tablespoons chopped fresh cilantro, optional

1/2 teaspoon salt


For the quesadillas:

2 tablespoons vegetable oil

1 cup chopped onion

2 garlic cloves, minced

1 (8 3/4-ounce) can corn kernels, drained

2 cups shredded cooked chicken, such as rotisserie chicken

1 1/2 cups shredded Mexican four cheese blend

1/4 teaspoon salt

6 (7-8 inch) flour tortillas


1. To make the topping: Bring 2 quarts of lightly salted water to a boil in a medium saucepan over high heat. Add the edamame, return to a boil and cook until tender, 6-7 minutes; drain and rinse under cold water then drain again. Transfer 1 1/2cups edamame (reserving ½ cup to add to chicken and cheese mixture) to a bowl and stir in the tomatoes, onion, lime juice, cilantro and salt; mix well and refrigerate until ready to serve.


2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until starting to soften, 2-3 minutes. Add the corn and ½ cup edamame, cook 2 minutes longer. Transfer to a bowl and stir in the chicken, cheese, and salt; mix well.


3. Put one tortilla on a work surface and spread the lower half of it with 1/2 cup of the chicken mixture. Fold the top half of the tortilla over the filling to form a semi-circle. Repeat with the remaining tortillas and chicken mixture.

4. Wipe out the skillet with a paper towel and return to the stove over medium heat. Add the quesadillas 2 at a time and cook 3-4 minutes per side or until lightly golden and hot. Divide among 6 plates and top each with 1/2 cup of the edamame salad.


Makes 6 servings

Nutritional analysis per serving:

486 calories, 31 g protein, 43 g carbohydrates, 7 g fiber, 22 g fat, 9 g saturated fat



Tempeh Burrito Filling


8 oz tempeh cut into 1/2” cubes (this is approximately 120 pieces)

3 T. extra virgin olive oil

1 onion, sliced thinly

2 garlic cloves, minced

1 1/2 T. chile powder

1/2 t. chipotle powder (more if increased heat is desired)

1 1/2 c. water or stock

2 T. cider vinegar

1/2 t. cumin

1 t. salt (this amount may be more or less depending on the amount of salt in the chile

powder)

3 T. tomato sauce

2 t. sugar

1 can (15 oz) black soybeans, drained


Bring to a boil 1 qt. of water. Add tempeh and simmer for 15 minutes. Drain in a colander and rinse briefly with water. Pat dry.


In a large sauté pan, lightly brown the tempeh in 1 1/2 T. olive oil over high heat. Remove from pan and reserve. Do not allow the tempeh to become too brown.


In the same sauté pan over moderate heat, sauté the onions in the remaining olive oil until they are translucent and lightly brown.


Add garlic and cook for 2 more minutes.


Add chile and chipotle powders. Cook for just a few moments, or until you can smell the chile. Immediately add the water or stock so that the chile and chipotle powders do not burn and become bitter.


Add remaining ingredients and the tempeh. Bring to a boil and reduce to a simmer. Simmer for 30 minutes. Taste for seasoning and serve wrapped in a burrito along with traditional accompaniments such as:

  • Cilantro

  • Cheese

  • Avocado slices or guacamole

  • Diced tomato

Yield: Enough filling for 6-8 burritos

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