Tofu Wraps
Recipe: Tofu Wraps
Tofu Wraps are so easy to make, versatile, vegan, protein rich and healthy. Makes an excellent lunch time meal option as it is filled with tofu and veggies.And use any sauce of your choice. Here I have used homemade peanut butter sauce.
Memories
I had posted this recipe on 08/09/2017 to share with the group Blogging Marathon. The theme was Protein Rich Dishes I chose to share vegetarian protein rich dishes. For Day 7 I have used tofu. While there are so many different ways to use tofu, the hot summer required me to choose and easy dish. Tofu Wraps it was and we enjoyed them for dinner. When I had prepared the wraps, we were in Montreal visiting my son.
I was on a mission back then to create a recipe wit tofu and wraps. The thing is that those were not ingredients I got in Mombasa back then. Now it is a different story. I found ready marinated tofu in the supermarket and used that.
Present Day
In 2022, it was during one of our visits to the local Farmers Market in Magog that the banner ‘ Saatvik’ caught my son and hubby’s attention. While I got busy trying to buy the last remaining lemonade as it was just too hot, they both headed towards the stall. Got chatting with the owners and they turned out to be Hindus from Mauritius. I headed towards the stall (after buying 4 cups of lemonade) and Jyothi said ” let’s connect.” We exchanged mobile numbers. That evening we get a video call from Arvind and Jyothi. We chatted for over an hour. And we’ve become really good friends.
As we got to know each other, Arvind and I share a common compassion – food. They make vegetarian frozen products, without preservatives or artificial flavourings. They are tofu, lentil, vegetables based products. Easy to use and versatile. They asked if I could use their products in different ways so that their clients could use them to create different dishes. I jumped for joy as that way I get to create easy, healthy recipes with products easily available locally. Recently they launched their YouTube Channel where full recipes are shared. They have recently opened up a take away counter in Magog. They offer about 12 different dishes to order from.
Saatvik Tofu Sticks
One of the recipes I shared with them was a recreated version of my original Tofu Wrap. So updating this post with Saatvik Tofu Sticks. The tofu sticks are coated with spicy breadcrumbs. One can opt to bake them, deep fry or shallow fry in a pan. While I am redoing this recipe with Saatvik tofu sticks, please feel free to use you own marinade for the tofu.
Some More Recipes With Tofu
Ingredients Required For Tofu Wraps
Tofu
Buy ready marinaded tofu, or breaded tofu sticks. Alternately can marinate tofu with any sauce of your choice. We need about 300g tofu.
Wraps
4 large tortilla wraps of your choice. Warm the tortilla up in a pan before rolling it into a wrap sandwich.
Onion
Cut a small onion into slices. Can use any – white, yellow or red.
Mushroom
Slice the mushrooms as we are going to sauté them in oil with some garlic. We need about 200g mushrooms for 4 servings.
Carrot
Peel a medium carrot. Grate it or cut into sticks. Can add other veggies of your choice like radish, cucumber, sautéed broccoli, etc.
Garlic
1 large clove of garlic which will be about 1 tsp minced. We will use it with the mushrooms.
Oil
Need some to sauté the mushrooms. Use any oil of your choice – avocado, sunflower. olive oil, etc.
Salt
We need some salt for the veggies and for the peanut butter sauce.
Spinach
I used baby spinach as that is what I had in the fridge. Can easily replace it other salad leaves of your choice.
Peanut Butter
Smooth peanut butter to prepare the sauce. If your peanut butter is saltless add salt accordingly.
Soy Sauce
We need a little for the peanut butter sauce.
Rice Vinegar
Or any vinegar of your choice. We will add some to the sauce.
Lime Juice
Try and use fresh lime. Adds flavour to the sauce. If you don’t have any replace it with vinegar.
Maple Syrup
As this recipe is vegan, I have used maple syrup to add a little sweetness to the sauce. If you don’t have to make it vegan , good flavoured honey.
Chilli Sauce
Or chilli oil. Add some according to your taste to the sauce. Sriracha sauce is what I would recommend or schwezan sauce.
Sesame Oil
For the sauce, adds a nice toasty nutty taste.
Watch How To Make Tofu Wraps
TOFU WRAPS
Ingredients
FOR THE WRAPS
- 4 ready made flour tortilla
- 300 g tofu
- 2 tbsp oil
- 2 cups chopped spinach
- 1 cup thin carrot sticks or grated carrot
- 2 cups mushroom slices about 200g
- 1 small onion sliced
- 1 tsp garlic minced
- 2 tbsp oil
- ½ tsp salt
FOR THE PEANUT SAUCE
- ¼ cup peanut butter
- 1 tbsp rice vinegar
- 1 tbsp lime juice
- 1 tbsp soy sauce
- 1 tbsp maple syrup
- ¼ tsp salt
- 1-2 tsp chilli sauce
- 1 tsp sesame oil
Instructions
PREPARATION OF THE TOFU
- If you are using tofu with your own marinade, make sure you press it between two paper towels to remove any excess water.
- Marinate the tofu for 30 minutes or overnight.
- Cook in a wide pan over medium to high heat till it is light golden brown in colour and the marinade is dry.
- If you use ready marinated tofu, follow the instructions on the packet.
- I am using Saatvik breaded tofu fingers.
- Preheat the oven to 180°C.
- Arrange the sticks in a baking tray lined with parchment paper.
- Brush them lightly with some oil.
- Bake for 20 minutes or until golden brown in colour.
SAUTE THÉ MUSHROOMS
- Heat 1 tbsp oil in a wide pan over medium heat.
- Add the minced garlic and saute for 1 minute.
- Add the mushroom slices. Mix well.
- Add salt and mix.
- Spread the mushroom slices into a single layer.
- Allow the mushrooms to cook for 2-3 minutes without stirring them.
- Mix gently and cook further for 2-3 minutes.
PREPARATION OF THE PEANUT SAUCE
- Mix all the sauce ingredients together in a bowl.
- Taste and adjust the seasoning.
PREPARE THE WRAPS
- Heat the tortilla wraps over a hot pan, tawa or griddle pan till its warm.
- Spread the peanut sauce over the tortilla.
- Arrange some spinach or lettuce leaves 1/3 on 1/3 part of the tortilla towards you.
- Add the onion, carrot and mushrooms.
- Arrange some tofu on it.
- Roll the tortilla up.
- Cut into half and serve with extra peanut sauce.
Notes
Make sure you get firm tofu for this preparation.
You use a marinade of your choice.
Make sure the mushrooms are not watery. Cook them properly.
Can use any sauce of your choice.
Pin For Later
A Small Request
If you do try this recipe then please either
- add a comment below,
- send a picture to my email mayuri.ajay.patel62@gmail.com
- tag me as #mayuri_jikoni on Instagram
- or comment on Pinterest @mayuri62
18 Comments
Srividhya Gopalakrishnan
September 8, 2017 at 3:37 pm
That's one healthy meal. Love tofu with peanut sauce and this is such filling and hearty meal.
Sapana Behl
September 8, 2017 at 4:45 pm
Tofu is a recent family favourite and sometimes I replace it with paneer without their knowledge. Those wraps sounds very appetising.
Priya Suresh
September 8, 2017 at 5:59 pm
Wow, alluring wraps, those wraps are just prefect carry and go. How complete and filling they looks.
rajani
September 8, 2017 at 6:08 pm
I cannot imaging cutting back on eating out Mayuri. Hats off to you to Your dedication to the blog :-). The tofu wraps look amazing and yes cooking is a little easier on this part of the world with so many items easily available
vaishali sabnani
September 9, 2017 at 3:04 am
I agree with you Mayuri , make the most of your destination ! So glad you are getting to make dishes with the ingredients you might not get in your town .
Btw the tofu wraps look fabulous.
Padmajha PJ
September 9, 2017 at 7:44 am
Very filling and protein rich dish for sure!The pics looks inviting..
Archana Potdar
September 9, 2017 at 3:48 pm
I can't stand tofu but your wraps are so inviting I am inclined to try it out.
Gayathri Kumar
September 9, 2017 at 4:44 pm
This sounds like a flavourful wrap with tofu. Even I can't eat tofu like paneer but can manage smaller quantities with other ingredients to enhance the taste. Your wrap has all the ingredients to boost up the taste of otherwise bland tofu.
Sowmya :)
September 10, 2017 at 9:42 am
That looks like a delicious wrap. Would be a perfect meal for anytime of the day. Must try this asap!
Kalyani
September 10, 2017 at 9:52 am
I face that dilemma between mumbai and 2-tier cities constantly – either I have to live with the traffic or deal with an unknown city ! these wraps look delish 🙂 am sure ur family loved it too !
Anlet Prince – Annslittlecorner
September 10, 2017 at 4:14 pm
Healthy meal. So interesting, yummy and appetizing.
Srivalli
September 11, 2017 at 6:03 am
Guess it will take a while for your folks to understand how we blogger's mind work!..this sure is a power packed meal!
Sharmila- The Happie Friends Potpourri corner
September 12, 2017 at 3:41 am
Such a lovely wrap for a busy day!! Awesome it is !! With Peanut butter added in it ,it gives a surprise delight in every bite!!
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Mina Joshi
May 11, 2020 at 5:42 pm
My son loves tofu and I am always looking for new recipes. I love the way you marinated and cooked the whole tofu slab before cutting it into slices. The wrap looks delicious.
mayurisjikoni
May 12, 2020 at 6:57 pm
Thank you so much Mina, and its a filling healthy meal.
Renu Agrawal Dongre
May 12, 2020 at 5:32 pm
I am loving this tofu wraps and the quick peanut sauce which will add flavour as well as a nutty texture. Will be a meal in itself as well as something quick and healthy for the kids when I am running short of time
mayurisjikoni
May 12, 2020 at 6:51 pm
Thanks Renu, yes the peanut sauce adds a crunchy texture and perhaps you will be able to buy flavored ready made tofu..my son uses that often after he tried out this recipe.