#11: Wrap, Tempeh & Salad

This vegan dish is made up of a lot of good stuff. It’s high protein and high anti-oxidant. Not to mention, it’s composed of a lot of foods that are part of your ‘to consume daily’ list.

Estimated meal price: €6.23

Below find instructions and ingredients for a recipe that falls part of a three meal a day plan for a person consuming 2,000 calories per day (that means each meal is roughly 650 calories).

Instructions

Place 1 Carrefour Bio Piadina Di Farro (110g; €0.68). In it, place 1 tsp vinegar (€0.05), and 5g Biona pesto (€0.20), 25g diced onion (€0.07), 50g diced carrots (€0.07) and 50g Cannellini beans (€0.31).

Fold the wrap and place in a sandwich-toaster for up to 5 minutes.

In a pan, place 100g Biona Organic Tempeh (€2.57) with 1 tsp vinegar (€0.05), salt, pepper, and paprika.. Place under a grill for 10 - 15 minutes, mixing and flipping regularly.

Serve both the wrap and the tempeh alongside a green leafy salad of your choice. My go-to was:

1. 50g greens, such as lettuce (€1.30)

2. 25g onion (€0.07)

3. 50g cucumber (€0.20)

4. 50g carrots (€0.07)

5. 30g olives (€0.28)

6. 50g Cannellini beans (€0.31)

Nutritional Information

592 calories:

• 32g protein

• 64g carbohydrates

• 16g fat

Calorie Breakdown