Vegan Tofu Wrap – Easy Tofu Recipe

Vegan tofu wrap can be made ahead of time for a healthy lunch! It is filling and delicious tortilla wrap idea for a busy week. Enjoy this easy tofu recipe!

If you’re searching for vegan wrap recipes, look no further. We recommend serving this tofu wrap with Cauliflower Rice. Another easy, delicious and healthy lunch recipe, because tofu cauliflower combination is really good, you can trust us.

Even if you don’t like the tofu, but fried with shallots, garlic and turmeric – it will change your mind. And more veggies for a great healthy tofu recipe!

Moreover, to make it gluten-free use corn tortilla wraps. I don’t use soy sauce in this vegan tofu recipe! You can serve tofu filling also vegan lettuce wraps as well.

Easy tofu recipe, vegan and gluten free, healthy lunch idea for a busy week.

What’s inside the vegan wrap?

You can tweak this recipe to your preferences. I used tofu as a main source of protein, as well as chickpeas to make it more filling and tasty. I added spinach, red pepper, shallot and jalapeno. This tofu wrap is seasoned with pepper, salt and turmeric. I also love the flavor of garlic, but you can leave it out if you don’t like it.

Sounds delicious, right? This is the best vegan wrap for lunch!

Vegan tofu wrap filling

How to press tofu

If the tofu isn’t firm enough or is too moist, you can press it for 30 minutes before slicing. This way you’ll remove extra water and it won’t fall apart during the cooking.

Wrap the tofu in paper towel and put it on the plate. Put a slicing board and use a bowl or jar with liquid as a weight placed on top.

Don’t press the soft tofu! Use a firm one for frying.Vegan tofu wraps, served for lunch on a black board

How to cook tofu

Use extra-firm tofu for this vegan wrap recipe, so it holds it shape.

Slice tofu into cubes or triangles. Heat the pan with olive oil and fry tofu on high for about 5 minutes. During the cooking toss the pan, so the tofu fries from each side.

I love using my tofu pan, so it is easier to stir and cooks evenly.

You can use tofu just to serve on top of the rice or salad. And this vegan wrap with tofu is a great lunch idea! Also you can use this tofu recipe with vegetables for dinner.

Vegan tofu wrap recipe - how to cook tofu steps 1-6
Vegan tofu wrap filling recipe – how to cook tofu steps 1-6

How to make vegan wrap – easy tofu recipe

Prepare tofu filling. Chop all the ingredients except the chickpeas. Cook the tofu as mentioned above, then add pepper, shallot jalapeno and garlic. Cook until fragrant, add turmeric and chickpeas with its liquid. Cook 5 minutes more until the liquid evaporates. Add chopped spinach, toss for a minute and the filling for the tofu wrap is ready!

Vegan Tofu filling steps 7-11
Vegan tofu filling steps 7-11

Sesame paste

Make tahini sauce to smear the wraps. You will need sesame seeds, water, olive oil and lemon juice. Process into sauce. I love the chunky texture, but if you want a smoother one, add more oil and pulse in food processor. Use leftover tahini sauce for Whole roasted cauliflower – delicious dinner idea and one of the most popular vegan recipes on our blog.

How to make tahini sauce or sesame paste - steps 1-6
How to make tahini sauce or sesame paste – steps 1-6

Use leftover tahini sauce for Whole roasted cauliflower – delicious dinner idea and one of the most popular vegan recipes on our blog.

Add tofu filling to wraps

Smear one medium tortilla wrap with tahini paste, add salad leaves, cooled tofu filling and leave in the fridge in your lunch box. That’s one of the easiest vegan wrap recipes to try!

I use tahini a lot it wraps and recipes, but if you don’t like it, you can make a vegan hummus wrap. Just use hummus instead of tahini!

After the tofu filling has cooled and sesame paste is blended to your desired consistency, assemble vegan wraps.

How to fold wraps with tofu filling - steps 1-6
How to fold wraps with tofu filling – steps 1-6

This vegan tofu recipe is enough for a busy week of healthy lunches for two, if you serve it with cauliflower rice.

As I already mentioned before, you can use lettuce wraps instead of tortilla to make it more healthy. Keep in mind you will not need any salad, and make twice as much filling for vegan lettuce wraps.

Vegan tofu wrap in a lunch box with cauliflower rice
Vegan tofu wrap in a lunch box with cauliflower rice

Store these vegan tofu wraps in lunch boxes in the refrigerator for about 5 days.

You can make this easy tofu recipe as a main vegan meal for dinner or lunch.

Hope you’ll love this healthy lunch idea as much as we do! If you’ve made this, please share with us and tag #cookingjourneyblog – we love seeing your vegan wrap ideas!

Here are some other vegan lunch ideas you may like – Lentil salad and Avocado burger. Check our other vegan recipes!

VeganTofuWrapRecipe

Vegan Tofu Wrap - Easy Tofu Recipe

Cooking Journey
5 from 6 votes
You can make ahead of time this vegan tofu wrap for a healthy lunch! It is filling and delicious tortilla wrap idea for a busy week.
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Prep Time 30 mins
Cook Time 8 mins
Total Time 38 mins
Course Breakfast, Lunch, Snack
Cuisine Global cuisine
Servings 5
Calories 442 kcal
Equipment
  • large pan or wok
  • medium pan
  • spoons or spatula
  • food processor


Ingredients
 
 
  • 5 corn tortillas
Tofu filling
  • 1 red bell pepper small
  • 1 shallot
  • 1 clove garlic
  • 1/3 jalapeno popper
  • 1 cup chickpeas undrained
  • 1/8 cup spinach
  • 5 oz tofu firm
  • 1/4 tsp turmeric
  • 2 tbsp olive oil
  • 1 handful salad mix
  • 1 cup cherry tomatoes
Sesame paste
  • 1/2 cup sesame seeds
  • 1/2 lime juice
  • 3 tbsp olive oil
  • 2 tbsp water


Instructions
 
  • Chop shallot, garlic, jalapeno and pepper. Chop spinach.
    1 red bell pepper, 1 shallot, 1 clove garlic, 1/3 jalapeno popper, 1/8 cup spinach
    Chop shallot, garlic, jalapeno and pepper. Chop spinach.
  • Slice tofu in triangles.*
    5 oz tofu
    Slice tofu in triangles.
  • Fry tofu 5 minutes on high heat in olive oil. Add turmeric to cover tofu and cook 1 minute.
    5 oz tofu, 2 tbsp olive oil, 1/4 tsp turmeric
    Frytofuminutesonhighheatinoliveoil.Addturmerictocovertofuandcookminute.
  • Lower the heat, add vegetables and cook few minutes until fragrant.
    1 red bell pepper, 1 shallot, 1/3 jalapeno popper, 1 clove garlic
    Lower the heat, add vegetables and cook few minutes until fragrant.
  • Add chickpeas and cook 3 minutes more. Add chopped spinach, stir for 1 minute and set aside to cool.
    1 cup chickpeas, 1/8 cup spinach
    Addchickpeasandcookminutesmore.Addchoppedspinach,stirforminuteandsetasidetocool.
  • To make tahini paste, toast sesame seeds on a dry pan until golden. Set aside to cool.
    1/2 cup sesame seeds
    To make tahini paste, toast sesame seeds on a dry pan until golden. Set aside to cool.
  • Transfer sesame seeds to food processor, add lime juice, olive oil and water. Pulse, slowly adding more olive oil until it has a texture of the coarse paste.**
    1/2 lime juice, 3 tbsp olive oil, 2 tbsp water
    Transfer sesame seeds to food processor, add lime juice, olive oil and water. Pulse, slowly adding more olive oil until it has a texture of the coarse paste.**
  • Heat the tortilla wrap in a pan, smear sesame paste, add salad leaves, cherry tomatoes cut in half and tofu mixture.
    5 corn tortillas, 1 handful salad mix, 1 cup cherry tomatoes
    Heat the tortilla wrap, smear sesame paste, add salad leaves, cherry tomatoes cut in half and tofu mixture.
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Notes
*Press tofu for 30 minutes before slicing. Wrap the tofu in paper towel and put it on the plate. Put a slicing board and use a bowl or jar with liquid as a weight placed on top.
** If you want a smoother paste, add more oil and pulse the processor until you like the texture. Don't forget to scrap the sides from time to time.
Store in a refrigerator up to 5 days.
 
Nutrition Facts
Vegan Tofu Wrap - Easy Tofu Recipe
Amount per Serving
Calories
442
% Daily Value*
Fat
 
23
g
35
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
6
g
Monounsaturated Fat
 
13
g
Sodium
 
24
mg
1
%
Potassium
 
375
mg
11
%
Carbohydrates
 
48
g
16
%
Fiber
 
9
g
38
%
Sugar
 
7
g
8
%
Protein
 
14
g
28
%
Vitamin A
 
1075
IU
22
%
Vitamin C
 
48
mg
58
%
Calcium
 
248
mg
25
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword easy, gluten free, vegan

COMMENTS:

  1. 5 stars
    I cook tofu all the time, but have never used them in a wrap like this. This looks like a great lunch. I’ll definitely give it a try. 🙂

    1. You can use tofu filling just by adding to cauliflower rice, but we really love it wrapped in corn tortilla. You can serve it hot or cold.

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