Tempeh Lettuce Cups with Pickled Carrots

Crunchy tempeh lettuce cups boost fiber and gut balance.

Fermented Foods Plant Based Protein Rich
92%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

Bright, crunchy, and protein-rich, Tempeh Lettuce Cups with Pickled Carrots offer a balanced meal that nudges fiber variety and plant diversity into your day. Tempeh provides fermented, plant-based protein while crisp lettuce and carrot ribbons contribute fiber and polyphenols that support gentle digestion. Pickled carrots add tang and a touch of acidity that pairs well with whole-food flavors. This quick assembly meal fits into everyday eating patterns, supporting gut-friendly habits without fuss.

June 7, 2026
Tempeh Lettuce Cups with Pickled Carrots
Prep 15 min Cook 10 min Easy

Why this recipe fits you

  • Fermented tempeh provides plant-based protein and gut-friendly fermentation.
  • Contains fiber-rich lettuce and carrots with polyphenols for digestion.
  • Balanced with protein, fiber, and vegetables for steady energy.

Gut Health Score

🌿 Fiber diversity
60
🍇 Polyphenol density
70
🧬 Diversity support
65
🛡️ Inflammation support
70
🫧 Fermentation support
90
⚖️ Blood sugar stability
78

Ingredients

2 servings
Tempeh 200 gram
Tempeh
Lettuce 1 bowl
Lettuce
Carrot 2 piece
Carrot
Vinegar 3 tablespoon
Vinegar
Oil, olive 2 tablespoon
Oil, olive
Soy sauce 1 tablespoon
Soy sauce
sesame seeds 1 tablespoon

Instructions

1

Slice the tempeh into small cubes and pan-fry in olive oil until golden brown.

2

While the tempeh is cooking, julienne the carrots into thin ribbons.

3

In a bowl, mix the carrots with vinegar and a pinch of salt. Let it pickle while preparing the rest.

4

Once the tempeh is cooked, add soy sauce for added flavor and stir for another minute.

5

Assemble the lettuce cups by placing the fried tempeh and the pickled carrots inside.

6

Sprinkle sesame seeds on top and serve immediately.

Nutrition

270 kcal Calories
22 g Protein
25 g Carbohydrates
10 g Fiber
7 g Sugar
9 g Fat
1 g Saturated fat
0.28 g Salt

FAQ

What are Tempeh Lettuce Cups with Pickled Carrots?
They are small crunchy lettuce wraps filled with seasoned tempeh and tangy pickled carrots, a plant-based, protein-rich meal.
Is this dish vegan and gluten-free?
It's vegan (no animal products). Gluten-free if the tempeh is gluten-free and no gluten-containing sauces are used; check packaging.
How do I make the pickled carrots for this recipe?
Slice the carrots into ribbons, mix with a simple pickling liquid (vinegar, water, salt, sugar), and refrigerate for 20–30 minutes or longer for more flavor.
Can I use another protein if I don’t like tempeh?
Yes. Tofu, chickpeas, or finely chopped mushrooms can work, but tempeh adds a nutty, fermented flavor.
How do I assemble the lettuce cups?
Separate sturdy lettuce leaves, fill each with a spoonful of tempeh, top with pickled carrots and optional toppings, fold, and eat.
How long does this dish keep in the fridge?
Store the filling and the pickled carrots separately in the fridge for 3–4 days; assemble cups just before eating for best texture.
How many servings does this make, and what are the basic nutrition points?
The recipe typically yields 2–4 servings, depending on portion size. It provides plant-based protein and fiber with relatively low added fat.
Is tempeh safe for a soy allergy?
Tempeh is soy-based and may trigger soy allergies. Not suitable for soy-allergic individuals; consider soy-free protein alternatives.
How can I customize this for kids or picky eaters?
Use milder flavors, add a light sauce, or let kids build their own cups to make it more fun.