Go Back
–+ servings

Easy Tofu Wraps

Ready in just 20 minutes, these easy vegan tofu wraps are filled with a quick and delicious glazed tofu, crunchy lettuce, red pepper and avocado. Perfect for lunch on the go or a quick dinner! 
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 wraps

Ingredients

Tofu filling

  • 2 tablespoons (30 ml) olive oil
  • 1 block (280 g / 10 oz) extra firm tofu finely cubed or crumbled
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 2 teaspoons dried oregano
  • 1 pinch cayenne pepper
  • ½ teaspoon black pepper
  • ½ teaspoon sugar
  • 1 tablespoon nutritional yeast
  • 2 tablespoons (30 ml) soy sauce
  • 1 tablespoon tomato puree / paste

For the wraps

  • 4 large tortilla wraps
  • 1 small lettuce shredded
  • 1 red pepper sliced
  • 1 avocado sliced
  • 1 small handful fresh coriander / cilantro roughly chopped

Instructions

Tofu filling

  • Heat up the olive oil in a non-stick frying pan on medium-high heat. Add the cubed or crumbled tofu and fry for about 5 to 8 minutes stirring occasionally, until the tofu is lightly browned and just starting to get crispy.
  • Reduce the heat to medium. Stir in the dry seasonings.
  • Add the soy sauce and tomato puree/paste to the pan and stir through to distribute evenly. Fry for a couple more minutes, stirring occasionally. Remove from heat.

Assemble wraps

  • Lay a tortilla on a flat surface, cover a section down the centre with lettuce, strips of red pepper, avocado slices, some of the tofu filling and a sprinkle of coriander leaves/cilantro.
  • To make a closed wrap, start by folding both ends of the wrap inwards. For an open wrap, just do one end.
  • Start to roll the wrap by folding the bottom flap over the filling, tuck the filling in and then continue rolling the wrap to finish.
  • Continue with remaining wraps and enjoy!

Notes

For pictures and tips to help you with assembling a wrap, please see the post above.
The base recipe makes four wraps, so you will want to use about a quarter of the tofu filling and veggies for each wrap.
Feel free to be creative and replace the vegetables with seasonal favourites, or odds and ends that need using up!
 

Nutrition

Serving: 1 wrap | Calories: 431kcal | Carbohydrates: 37g | Protein: 20g | Fat: 24g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Sodium: 912mg | Potassium: 613mg | Fiber: 9g | Sugar: 6g | Vitamin A: 1669IU | Vitamin C: 41mg | Calcium: 173mg | Iron: 5mg
QR Code

Scan me

Visit the blogpost for step by step photos, substitutions, storage tips and to leave a review!