These Spicy Tofu Wraps are a game-changer for anyone looking to enjoy plant-based meals without sacrificing flavor.
Packed with protein from tofu and fiber from fresh vegetables, they are a nutritious, satisfying option for lunch or dinner.
The wraps feature heart-healthy olive oil, fresh greens, and a kick of spice, all while remaining low in saturated fat.
Quick to prepare and perfect for meal prep, they are an effortless way to enjoy a wholesome, vibrant, and flavor-packed vegan meal any day of the week.
Spicy Tofu Wraps Recipe
Equipment
- 1 large non-stick pan
- 1 knife1 cutting board
- 1 Spatula
- Measuring cups and spoons
Ingredients
For the Tofu:
- 1 cup 180 g tofu, thinly sliced
- 1 onion chopped
- 1 garlic clove minced
- 1 tsp crushed red pepper
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp dried mint
- 1 tsp dried basil
- 1 Tbsp tomato paste
- 2 –3 Tbsp olive oil
For the Wraps:
- 2 tortillas
- 1 cup spinach
- 1 cup lettuce chopped
- 1 cucumber chopped
- 1 tomato chopped
- Roasted red peppers optional
- A handful of olives pitted and chopped
- Spicy avocado sauce for drizzling
Instructions
- Preparing the Tofu for Cooking: Start by pressing the tofu to remove excess water. Place the block of tofu between two clean kitchen towels or paper towels, then gently press it with a heavy pan or book for about 10–15 minutes. This step is crucial to help the tofu absorb flavors and achieve a nice golden-brown texture when cooked. Once pressed, slice the tofu into thin, even pieces—about 1/4-inch thick—so it cooks quickly and evenly.
- Heating the Pan and Olive Oil: Place a large non-stick skillet over medium-high heat. Add 2 tablespoons of olive oil and allow it to warm for about 30 seconds until it shimmers slightly. The oil is important for preventing the tofu from sticking and for creating a crispy exterior.
- Sautéing the Tofu: Carefully add the tofu slices to the hot pan in a single layer, leaving a little space between each piece. Let the tofu cook undisturbed for 3–4 minutes on the first side to develop a golden crust. Use a spatula to gently flip each piece and cook the other side for another 3–4 minutes. Continue turning occasionally until every slice is evenly golden brown, which should take around 7–8 minutes in total.
- Preparing Aromatics and Spices: While the tofu is cooking, chop the onion finely and mince the garlic. Measure out your spices—crushed red pepper, ground coriander, ground cumin, dried mint, and dried basil. Having everything ready will ensure a smooth cooking process and prevent burning the aromatics when added to the pan.
- Cooking the Onion, Garlic, and Spices: Once the tofu is golden, push it gently to one side of the pan and add the remaining 1 tablespoon of olive oil. Add the chopped onion and sauté for 2–3 minutes until it begins to soften and turn translucent. Then add the minced garlic and cook for another 30 seconds until fragrant. Sprinkle in the crushed red pepper, coriander, cumin, mint, and basil, stirring continuously to coat the onions and tofu with the spices evenly.
- Incorporating the Tomato Paste: Add 1 tablespoon of tomato paste to the pan, stirring thoroughly to combine it with the tofu and aromatics. Cook for 1–2 minutes until the tomato paste is slightly caramelized and fully blended with the spices. This step deepens the flavor and gives the tofu a rich, savory coating. Turn off the heat once everything is well combined.
- Preparing the Fresh Vegetables for the Wraps: Wash and dry your fresh greens, including spinach and lettuce. Chop the lettuce coarsely and slice the cucumber and tomato into bite-sized pieces. If using roasted red peppers or olives, chop them as well. Keeping the vegetables fresh and crisp adds texture and a refreshing balance to the spicy tofu.
- Assembling the Wraps: Lay a tortilla flat on a clean surface. Start with a layer of fresh spinach and chopped lettuce, creating a soft, leafy base. Spoon a generous portion of the spiced tofu mixture over the greens. Layer on chopped cucumber, tomato, olives, and roasted red peppers if using. Finish with a drizzle of spicy avocado sauce for a creamy, zesty kick.
- Wrapping and Securing: Fold the sides of the tortilla inward, then carefully roll it from the bottom to form a tight wrap. Press gently to ensure all the ingredients stay inside. Slice the wrap diagonally in half for an appealing presentation. This step makes the wrap easier to handle and perfect for serving immediately.
- Serving and Storing: Serve your Spicy Tofu Wraps immediately while the tofu is warm and the vegetables are fresh. These wraps also keep well for meal prep—store individually wrapped in the refrigerator for up to 2 days. For best results, keep the avocado sauce separate until ready to eat to prevent the tortilla from getting soggy.
- Enjoying Your Meal: Take a moment to appreciate the layers of flavor: the golden, spiced tofu, the crisp vegetables, and the creamy, spicy avocado sauce. This wrap is a perfect balance of protein, fiber, and healthy fats—quick to prepare, satisfying, and wholesome enough to enjoy any day of the week.
Notes
- Pressing tofu is essential to remove excess water; it ensures the tofu crisps beautifully and absorbs flavors better.
- Adjust the spice level by modifying the amount of crushed red pepper or adding a dash of hot sauce.
- Use firm or extra-firm tofu for best texture; silken tofu will not hold up in this recipe.
- Fresh vegetables make the wraps crisp and vibrant, but you can swap or add seasonal veggies like bell peppers or shredded carrots.
- Prepare the spicy avocado sauce ahead of time for convenience; it keeps the wrap assembly quick.
- Toast the tortillas lightly before assembling to enhance flavor and make them more pliable.
- The wraps are excellent for meal prep; keep the sauce separate until serving to avoid sogginess.
Chef’s Secrets For Maximum Flavor
To take these wraps to the next level, layering flavors is key.
Toasting the tofu slightly before adding spices allows it to caramelize and develop a nutty, golden exterior that enhances every bite.
When adding spices and tomato paste, cook gently over medium heat to prevent burning while coaxing out their full aromatic potential.
For extra depth, marinate the tofu in a little soy sauce, garlic, and lemon juice for 15–20 minutes before cooking.
Finally, use fresh, high-quality vegetables and a ripe avocado in the sauce for the most vibrant, satisfying flavor.
Serving Suggestions To Impress Guests
These Spicy Tofu Wraps shine on their own, but you can elevate the meal with simple accompaniments.
Serve alongside a crisp mixed greens salad or roasted sweet potato wedges for a balanced plate.
A side of tangy pickled vegetables or a light yogurt-based dip complements the spicy avocado sauce beautifully.
For entertaining, slice the wraps into smaller pinwheel-style pieces for bite-sized appetizers.
Pair with a refreshing iced herbal tea or sparkling water for a wholesome, colorful presentation that’s sure to impress anyone at your table.
Storage Tips For Meal Prep
To store these wraps safely, keep the components separate until ready to serve.
The cooked tofu and vegetables can be refrigerated in airtight containers for up to 2 days.
Wrap the tortillas in foil or plastic wrap and store them at room temperature to prevent drying.
If you’ve prepared the avocado sauce, store it in a small airtight container in the fridge and give it a quick stir before drizzling.
When assembling leftovers, gently reheat the tofu in a non-stick skillet or microwave to maintain its crispiness while keeping the vegetables fresh and crunchy.
Five Frequently Asked Questions
1. Can I use a different type of tofu?
Yes! Firm or extra-firm tofu works best for frying and wrapping, as it holds its shape and crisps nicely. Silken tofu is too soft and will break apart during cooking, resulting in a mushy texture.
2. How spicy is this wrap?
The recipe has a mild to medium heat, thanks to the crushed red pepper and spicy avocado sauce. You can adjust the spice level by adding more or less red pepper, or by incorporating chili flakes or hot sauce to suit your taste.
3. Can I make this recipe ahead of time?
Absolutely! The tofu and vegetables can be prepped in advance and stored separately in airtight containers. Assemble the wraps just before serving to keep the tortillas from getting soggy and the avocado sauce fresh.
4. Are these wraps suitable for meal prep?
Yes, they’re perfect for meal prep. Store tofu, vegetables, and tortillas separately in the fridge. Keep the avocado sauce in a small container and drizzle it on just before eating. This way, you’ll enjoy a fresh, flavorful wrap every time.
5. Can I substitute the vegetables or greens?
Definitely! While spinach, lettuce, cucumber, and tomato are recommended, feel free to use seasonal produce or whatever you have on hand. Bell peppers, shredded carrots, zucchini, or arugula are excellent alternatives that add color, texture, and nutrition.
