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A close-up of a freshly assembled Shredded Tofu Wrap filled with shredded tofu, vegetables, and a creamy sauce, wrapped in a whole wheat tortilla.

Shredded Tofu Wrap

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A flavorful and protein-packed vegan wrap that's perfect for meal prep.
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 4 Wraps
Course: Main Course
Cuisine: Mexican
Calories: 237.6
Ingredients Method Nutrition Notes

Ingredients
  

  • 340 grams extra firm tofu drained and grated
  • ½ teaspoon garlic powder for flavor
  • ½ teaspoon paprika adds color and mild heat
  • 1 tablespoon olive oil for cooking the tofu
  • Salt and pepper to taste
  • 2 tablespoon whole grain mustard for the sauce
  • ½ cup unsweetened vegan yogurt for the sauce
  • 2 tablespoon hot sauce Frank's used here for heat
  • 1 handful fresh dill finely chopped for the sauce
  • ¼ red onion finely diced for the sauce
  • 1 stalk celery finely diced for the sauce
  • 4 whole grain tortilla wraps for assembly
  • Romaine lettuce as desired for assembling the wraps

Method
 

  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. Grate the tofu using a box grater. Transfer it to the prepared baking sheet, then mix with paprika, garlic powder, salt, pepper, and olive oil. Bake for 10-15 minutes, until slightly browned.
  3. Meanwhile, combine mustard, yogurt, hot sauce, dill, red onion, and celery in a small bowl to prepare the sauce.
  4. Once the tofu is baked, add it to the sauce and stir until well coated.
  5. To assemble, lay out a whole grain wrap and spoon two scoops of the tofu mixture onto it. Roll up the wrap like a burrito.
  6. For an optional step, grill the wrapped tortilla in a pan over medium heat for 1-2 minutes on each side, until browned.
  7. Store any leftovers in a sealed container in the fridge for up to 4 days.

Nutrition

Serving: 1WrapCalories: 237.6kcalCarbohydrates: 28.1gProtein: 11.6gFat: 9gSaturated Fat: 1.8gPolyunsaturated Fat: 1.4gMonounsaturated Fat: 3gSodium: 606.1mgPotassium: 185.2mgFiber: 3.8gSugar: 4.7gVitamin A: 99.3IUVitamin C: 10mgCalcium: 155.7mgIron: 2.3mg

Notes

This shredded tofu wrap is a delicious, protein-packed vegan meal that's perfect for meal prepping. Enjoy it hot or cold!

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