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Healthy Tofu Wraps

Karina Kari
Enjoy a quick and delicious vegan meal with these Easy Tofu Wraps!
Crispy glazed tofu, creamy avocado, and crunchy fresh veggies come together in soft tortillas for a meal that’s both satisfying and nourishing.
Packed with plant-based protein and ready in just 20 minutes, these wraps make a perfect grab-and-go lunch or a simple dinner any day of the week.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine American, British
Servings 4 wraps

Equipment

  • 1 non-stick frying pan
  • 1 mixing spoon or spatula
  • 1 cutting board
  • 1 chef’s knife
  • 1 Measuring Spoon Set
  • 1 serving plate or board

Ingredients
  

For the Tofu Filling:

  • 2 tablespoons 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 soy sauce
  • 1 tablespoon tomato paste

For the Wraps:

  • 4 large tortilla wraps
  • 1 small lettuce shredded
  • 1 red bell pepper thinly sliced
  • 1 ripe avocado sliced
  • 1 small handful fresh coriander cilantro, roughly chopped

Instructions
 

  • Prepare and Press the Tofu: Start by removing the tofu block from its packaging and draining off any excess liquid.
    For the best texture, press the tofu to remove as much moisture as possible.
    Place the tofu between a few layers of paper towels or a clean kitchen towel, then set a flat, heavy object such as a skillet or cutting board on top.
    Let it rest for about 10–15 minutes.
    This process helps the tofu become firmer, allowing it to absorb the seasonings and crisp up beautifully in the pan later.
    Once pressed, cut the tofu into small, even cubes for a chunkier texture or crumble it with your hands for a more “ground” consistency that will evenly coat with spices.
  • Heat the Oil and Pan: Place a non-stick frying pan on the stove over medium-high heat and pour in the olive oil.
    Allow the oil to heat for about 30 seconds until it shimmers slightly—this indicates it’s ready for cooking.
    Swirl the pan gently to ensure the oil coats the surface evenly.
    Using a non-stick pan is key here, as tofu can sometimes stick to metal surfaces when cooking without enough oil.
  • Cook and Brown the Tofu: Add the cubed or crumbled tofu to the hot oil and spread it out so it forms a single layer.
    Avoid stirring for the first minute or two; this allows the tofu to develop a golden, crisp edge.
    After that, begin stirring occasionally to ensure even browning on all sides.
    Continue to cook for about 5 to 8 minutes, or until the tofu pieces turn a light golden brown and become slightly crispy around the edges.
    You’ll notice a subtle nutty aroma when it’s ready to move to the next step.
  • Season the Tofu with Spices: Once the tofu is lightly browned, reduce the heat to medium.
    Sprinkle in the smoked paprika, ground cumin, garlic powder, dried oregano, cayenne pepper, black pepper, sugar, and nutritional yeast.
    Stir well to evenly coat every piece of tofu with the spice mixture.
    The nutritional yeast adds a subtle umami and cheesy flavor, while the smoked paprika and cumin bring a warm, smoky depth.
    Keep stirring for another 1 to 2 minutes to gently toast the spices, which helps release their aromas and infuse the tofu with flavor.
  • Glaze the Tofu Mixture: Add the soy sauce and tomato paste directly into the pan.
    Stir everything together thoroughly, ensuring that the tomato paste dissolves and coats the tofu evenly.
    As the mixture cooks, it will become slightly glossy and thickened, forming a delicious glaze that clings to each tofu piece.
    Continue to cook for 2 to 3 more minutes, stirring occasionally so the tofu doesn’t stick.
    Taste and adjust seasoning if needed—add a pinch of salt for extra depth or a few drops of soy sauce for more umami.
    Once the tofu is fully coated and aromatic, remove the pan from heat and set it aside to cool slightly while you prepare the wraps.
  • Prepare the Fresh Vegetables: While the tofu filling cools, wash and prepare the vegetables.
    Rinse the lettuce thoroughly under cold running water and pat it dry using paper towels.
    Slice the red bell pepper into thin, even strips for a crunchy bite.
    Cut the avocado in half, remove the pit, and slice it into smooth, uniform pieces.
    Roughly chop the fresh coriander (cilantro) leaves.
    Keeping these ingredients fresh and crisp enhances the contrast with the warm tofu filling, making each bite refreshing and balanced.
  • Warm the Tortilla Wraps: Before assembling, warm the tortilla wraps so they become soft and pliable, which makes them easier to roll without tearing.
    You can do this in two ways:
    Stovetop method: Heat a clean, dry skillet over medium heat and place one wrap at a time in the pan.
    Warm for about 15–20 seconds per side, just until soft and slightly toasted.
    Microwave method: Stack the wraps on a microwave-safe plate, cover them with a damp paper towel, and heat for 20–30 seconds.
    Keep the warmed tortillas covered with a clean towel to retain heat and softness until you’re ready to assemble.
  • Assemble the Wraps: Lay one warmed tortilla flat on a clean surface or plate.
    Start by spreading a layer of shredded lettuce down the center of the wrap, leaving a few inches of space at both the top and bottom edges for easier folding.
    Add a few strips of red bell pepper, followed by avocado slices.
    Spoon a generous portion—about one-fourth—of the glazed tofu mixture on top of the vegetables.
    Finish with a sprinkle of fresh coriander (cilantro) for a bright, herby finish.
  • Roll the Wraps Perfectly: To create a closed wrap, fold both the top and bottom ends inward to secure the filling.
    Then, starting from one side, roll the tortilla tightly around the filling until completely sealed.
    This method helps keep everything neatly inside, making it ideal for packed lunches or travel.
    For an open wrap, simply fold one end and roll up the rest, leaving the colorful filling visible on top.
    This presentation works beautifully for serving fresh at home or for casual gatherings.
    Repeat with the remaining tortillas until all four wraps are complete.
  • Serve and Enjoy: Arrange the wraps on a serving plate and slice them diagonally if desired for easy handling and an appealing look.
    Serve them immediately while the tofu is still slightly warm and the vegetables are crisp.
    These wraps pair wonderfully with light sides like a simple salad, sweet potato fries, or a refreshing dipping sauce such as tahini dressing or vegan ranch.
    Enjoy as a quick lunch, easy dinner, or even a meal-prep option—these wraps taste just as delicious when made ahead and enjoyed cold the next day.

Notes

  • The recipe makes four wraps, with each wrap using roughly one-fourth of the tofu filling and vegetables.
  • Customize the vegetables based on season or leftovers—shredded carrots, cucumber ribbons, baby spinach, or roasted zucchini work well.
  • Add extra crunch by sprinkling toasted sesame seeds, crushed peanuts, or pumpkin seeds.
  • The tofu mixture is delicious hot or cold, making these wraps ideal for meal prep or packed lunches.
  • For a spicier flavor, increase the cayenne pepper or drizzle sriracha before rolling the wrap.
  • Adjust seasoning after cooking the tofu glaze—add a pinch of salt, extra soy sauce, or a dash of lemon juice for brightness.
  • Tortilla flexibility: Any large wrap, flatbread, or gluten-free tortilla can be used depending on preference.
  • Make ahead tip: Prepare the tofu and chop vegetables in advance, then assemble wraps just before eating for the freshest texture.
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