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Tofu Wraps

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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

VEGAN TOFU STEAK WITH STIR FRY VEGETABLES.
Indulge in a simple yet protein-rich and delightful dish by trying out Tofu Steak with stir-fried vegetables. The flavorful sauce transforms plain tofu into a delectable treat, creating a satisfying and nutritious meal when combined with fresh vegetables
Check out this recipe
SPICY TOFU BOWL
Spicy Tofu Bowl is a healthy, delicious and easy recipe where I serve spicy tofu with salad ingredients and nuts with a light sesame seed dressing. This bowl is perfect as a light meal, for picnics, for lunch boxes or to serve it as a side to a main Chinese meal. And it is completely vegan and gluten free.
Check out this recipe
TOFU SALAD
Enjoy protein rich tofu as a salad along with other vegetables. Filling and healthy, Tofu Salad served warm or cold makes a perfect light meal.
Check out this recipe
VEGAN SUMMER ROLLS
These fresh vegan summer or spring rolls are filled with crunchy veggies, sprouts and marinated tofu. Served with creamy homemade peanut dipping sauce, these rolls are packed with nutrients. They make an excellent light meal option and can be filled with any veggies, fruits, herbs and any veg protein. Keep different veggies, fruits, herbs and protein ready. Make it a fun party where everyone can prepare their own summer rolls. An absolutely fun activity.
Check out this recipe
PROTEIN RICH QUINOA BOWL
Protein Rich Quinoa Bowl is a healthy, delicious, gluten free, vegan meal. The source of protein are from quinoa and tofu. The choice of vegetables to add to this filling meal is yours. Orange Sauce adds a citrusy flavour to the dish.
Check out this recipe
UDON NOODLE SALAD
Udon Noodle Salad, especially cold is my favourite summer time light meal. With the right amount of carbs, loaded with protein and colourful veggies, it has the right balance of flavours too. Marinated tofu,  the peanut sauce or dressing, crunchiness from the veggies and come together beautifully to create an awesomely delicious light meal.
Check out this recipe
PAK CHOI NOODLE SOUP
Pak Choi Noodle Soup is a comforting, filling, delicious soup that comes together within 20 minutes. Make it more wholesome by adding your choice of protein like chicken, fish, meat, tofu, eggs, etc.
Check out this recipe

 

 

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

 

Print

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.
Servings 4
Author mayurisjikoni

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

Use veggies of your choice.
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.

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