Tempeh is a dense cake made of fermented cooked soybeans. Nutty and satisfying, it’s perfect chopped, crumbled, or sliced. For the filling in these Sweet & Sour Tempeh Wraps, just add a few punchy ingredients and crisp it all up in a hot pan.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 20 minutes
Serves: 2


  • 2 Tbs. ketchup
  • 1 Tbs. rice vinegar
  • 1½ Tbs. reduced-sodium soy sauce
  • 1 Tbs. minced ginger
  • 1 tsp. brown sugar or molasses
  • 8 oz. tempeh, chopped or crumbled
  • 1 Tbs. peanut or safflower oil
  • 6 medium butter lettuce leaves
  • 1 cup chopped cucumber
  • ½ cup spiral-cut or shredded carrot
  • ¼ cup fresh basil, mint, and/or cilantro leaves
  • ¼ cup chopped salted peanuts
  • A few pickled red onion and/or jalapeño slices (optional, but delicious!)


  1. In a large bowl, whisk together the ketchup, vinegar, soy sauce, ginger, and brown sugar. Toss with the tempeh.
  2. In a large non-stick pan, heat the oil on medium heat until shimmering. Sauté the tempeh until browned in spots, 3-5 minutes. Remove from the heat and allow to cool slightly.
  3. Fill each lettuce leaf with some tempeh, cucumber, carrot, and herbs. Top with the peanuts and pickled onion and jalapeño, if using.

Nutrition Information

Per serving (3 lettuce wraps):

  • Calories: 400
  • Total fat: 20 g
  • Sat fat: 3.5 g
  • Carbs: 31 g
  • Fiber: 12 g
  • Total sugar: 10 g
  • Added sugar: 4 g
  • Protein: 27 g
  • Sodium: 710 mg 

    Photo: Kate Sherwood/CSPI.