Healthy Wraps with Tempeh, Chard and Squash

Winnie Abramson, ND

By Winnie Abramson, ND


I’m not one to spend too much time atoning for dietary transgressions, but I’ve been making/eating a lot more carbs/sweets than I usually do lately and I was craving something really healthy to “make up for it”. These vegan wraps with tempeh, chard and squash completely hit the spot.


I think that after I finish this month’s alphabetical blogging challenge and my next Daring Bakers’ recipe, I may back off on the baking for a little while…I may even do the Clean Program for a few weeks…we’ll see.

But back to the (“V” is for ) Vegan Wraps recipe.

Yesterday, I started the task of pulling up all the tomatoes, peppers, and other frost-bitten veggies in my garden. It was kind of sad, but my mood was brightened by the fact that I still have lots of beautiful greens left to eat in there.


These Swiss chard leaves were beckoning me, so I picked a bunch, as well as a small delicata squash, and headed in to survey the refrigerator. There I found a shallot, some garlic, a green pepper I picked a few days ago before the first frost, some sliced mushrooms, a package of tempeh, and some salsa. Here’s what I came up with.

Healthy Wraps with Tempeh, Chard, and Squash (Vegan Tempeh Burritos)

1-2 Tb. olive oil
1 shallot, peeled and chopped
2 cloves garlic, peeled and minced
1 package tempeh, cubed
1 green pepper, diced
1 cup mushrooms, sliced
1 cup peeled and diced winter squash (I used delicata)
1-2 cups chopped Swiss chard (or other greens such as spinach or kale)
1/2-1 cup favorite salsa (homemade or all-natural store-bought variety)***see note below

Heat olive oil in a large skillet. Add shallot and garlic and stir-fry for a minute or two. Add the tempeh, and cook for another minute or two, stirring every now and then, so that all the edges begin to brown. Add a little more oil or some water to prevent burning. Add the pepper, mushrooms, the squash, and 1/4-1/2 cup water and cook for 5 minutes or so until all the vegetables and the tempeh are cooked through. Add the greens and more water, if needed, and cook until they are wilted. Remove from the heat and mix in the salsa.

***If your salsa isn’t super flavorful, you might want to mix in some spices- taste and add a little cumin, chili powder, and/or cayenne perhaps. A little chopped cilantro would be nice, too.


You can serve your vegan wraps as I did, the super low-carb way, by placing some filling atop a large kale leaf (Romaine lettuce leaves also work well for this purpose, as would a chard leaf, if it’s big enough), or you can use this as a filling for vegan burritos, by scooping some into whole wheat, spelt, corn or other tortillas. I topped mine with a little diced avocado; feel free to use any other suitable garnish that you like!


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