Vegan High Protein Wrap with Tofu and Veggies
This vegan wrap has all the things you need for a filling and quick lunch. Tofu for protein, veggies for fiber and nutrients, and a whole grain wrap for long lasting carbs and protein. This wrap is crunchy, savory and hearty. Great for meal prep and easy to take with you on the go.
Ingredients
- 1 block of extra firm Tofu
- 3 tablespoons of coconut aminos or soy sauce
- ½ cup of veggie broth
- 2 teaspoons of garlic powder
- 2 teaspoons of smoked paprika
- 5 whole wheat or gluten-free wraps I use the Ezekiel brand
- 1.25 cups vegan cheese sauce or hummus
- 1.25 cups red cabbage thinly sliced
- ½ red bell pepper sliced thin
- Handful of fresh spinach or salad greens
- 1.25 cups broccoli sprouts
Instructions
- Preheat your oven to 425°F. Cover a small baking tray with parchment paper.
- Pat your tofu dry with paper towels or a dishcloth.
- Marinate your tofu by cutting it lengthwise into 10 slices. Mix the aminos, broth, garlic powder and smoked paprika in a shallow dish and add the tofu making sure that each piece is covered with the marinade mix. Set aside for at least 30 minutes or store in the fridge for 24 hours.
- Place the tofu slices on the baking tray and place in the oven. Cook for 10 minutes, flip over and place back into the oven for another 10-15 minutes. The tofu is done when it is golden brown on both sides. Let cool for 10 minutes.
- Lay out the whole wheat or gluten-free wrap on a flat surface. and spready the cheese sauce evenly over the wrap
- Place 2 slices of tofu on each wrap and top with the veggies.
- Carefully roll the wraps tightly from one end to create a secure seal. Cut in half diagonally before serving.
Notes
- I use extra firm tofu for this recipe and do not find that I need to press it. This recipe would work with firm tofu, make sure you press it for 20-30 minutes prior to marinating.
- Many whole grain tortillas are difficult to fold and wrap, you may want to heat the wraps up before filling to ensure they fold easily. You can put them between a few paper towels and place them in a microwave for 10-15 seconds.
- Nutrition information per serving: 395 calories, 11 g fat (1.5 g saturated fat), 44 grams carbohydrate, 12 grams fiber, and 30 grams protein.