Mission Wrap
Makan Tengah Hari • Malaysia
How to Make Mission Wrap (Traditional & Healthy Version)
Mission Wraps have become a favourite lunch option in Malaysia, blending the versatility of global wraps with local Malaysian flavours and ingredients. In Malaysia’s multicultural food scene, wraps are an easy way to enjoy a quick, balanced meal that fuses influences from Malay, Chinese, and Indian kitchens. By using tempeh, fresh ulam (herbs), and sambal, you can create a vegetarian Mission Wrap that is both nutritious and full of authentic Malaysian taste. This healthy Mission Wrap recipe is perfect for the busy Malaysian lifestyle, offering a convenient yet wholesome lunch. The use of local greens like daun selom, cucumber, and vibrant herbs bring freshness and a burst of nutrients, while the creamy, lightly spiced yogurt dressing adds a local twist reminiscent of Malay salads. Whether enjoyed at home or packed as a grab-and-go meal, this wrap is a celebration of Malaysia’s rich culinary heritage and love for balanced, flavourful food.
Bahan-bahan(untuk 1 large wrap per serving)
- 2 pieces Wholemeal Mission wraps (for added fibre)
- 100g Tempeh (fermented soybean cake)
- 1/2, thinly sliced Cucumber (timun)
- 1 small, julienned Carrot (lobak merah)
- 1/2 cup, chopped Daun selom (local Malay herb)
- 1 small, knotted Pandan leaf (for aroma, optional) - pilihan
- 1/4 cup Plain low-fat yogurt (for dressing)
- 1 stalk, finely sliced Lemongrass (serai)
- 1 tablespoon Sambal (mild, vegetarian, optional) - pilihan
- 1 teaspoon Olive oil (for grilling tempeh)
- to taste Salt and pepper
Arahan
- 1
Slice tempeh into strips. Marinate with a pinch of salt, pepper, and half the sliced lemongrass for 10 minutes.
10 minutes
Marinating helps infuse local flavours into the tempeh.
- 2
Heat olive oil in a non-stick pan. Grill tempeh strips with knotted pandan leaf until golden on both sides, about 4 minutes.
4 minutes
Pandan adds a subtle aroma—remove before assembling.
- 3
Mix yogurt with remaining lemongrass and a dash of salt to create a light, fragrant dressing.
2 minutes
Yogurt dressing keeps the wrap moist without extra fat.
- 4
Prepare vegetables: thinly slice cucumber and julienne carrot. Chop daun selom finely.
3 minutes
Use a mandoline for even, thin slices.
Kenapa hidangan ini sihat
Choosing this Mission Wrap for lunch helps you maintain a balanced diet without excess calories. Wholemeal wraps keep you full longer and support gut health, while tempeh provides complete vegetarian protein. The inclusion of local herbs and vegetables boosts micronutrient intake, and the light yogurt dressing reduces the need for high-calorie sauces. This dish is naturally low in sugar and can easily be made vegan by swapping yogurt for a plant-based alternative, making it suitable for a wide range of diets.
This vegetarian Mission Wrap is packed with plant-based protein from tempeh and fibre from wholemeal wraps and fresh vegetables. Daun selom and lemongrass contribute antioxidants and vitamins A, C, and K. Carrots and cucumber add hydration and crunch while the yogurt dressing provides calcium and probiotics. The wrap is low in saturated fat and cholesterol, and the use of olive oil keeps it heart-healthy. With a balance of complex carbohydrates, protein, and healthy fats, this meal supports stable energy levels and digestive health.
Petua
- 💡Tip 1: Use fresh local herbs for the most vibrant flavour.
- 💡Tip 2: Grill tempeh until crisp at the edges for extra texture.
- 💡Tip 3: Add a squeeze of lime over the filling for a zesty finish.
Penyimpanan & hidangan
Wraps can be assembled and stored in an airtight container in the fridge for up to 24 hours. For best texture, keep the dressing and vegetables separate if storing overnight and assemble just before eating.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
