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.
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!
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.
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.
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!
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.
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.
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.
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!
Vegan Tofu Wrap - Easy Tofu Recipe
- large pan or wok
- medium pan
- spoons or spatula
- food processor
- 5 corn tortillas
- 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
- 1/2 cup sesame seeds
- 1/2 lime juice
- 3 tbsp olive oil
- 2 tbsp water
- 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
- Slice tofu in triangles.*5 oz tofu
- 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
- Lower the heat, add vegetables and cook few minutes until fragrant.1 red bell pepper, 1 shallot, 1/3 jalapeno popper, 1 clove garlic
- 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
- To make tahini paste, toast sesame seeds on a dry pan until golden. Set aside to cool.1/2 cup sesame seeds
- 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
- 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
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. 🙂
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.
This recipe looks delicious! Super refreshing and simple. Thanks for sharing!
Thank you! It really is healthy, delicious and nutritious at the same time.
I loved this recipe. I am new to Tofu and this was so delicious!
Thanks for sharing you thoughts, Safira!
Tofu is an excellent source of vegan protein and I love the fillings in the tofu wrap! Very colourful and nutritious!
Yes! It’s a healthy and colorful lunch idea for everyone!
Perfect for my vegan friends.
Absolutely! You should share this easy recipe with your friends 🙂