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Spicy Tofu Wraps Recipe

Jessica T. Brown
A quick and flavorful vegan dinner, these Spicy Tofu Wraps are packed with protein, fiber, and good fats.
Perfect for meal prep, they combine golden-browned tofu, fresh veggies, and a spicy avocado sauce for a wholesome, satisfying wrap you’ll want to make again and again.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dinner, Main Course
Cuisine Vegan, Vegetarian
Servings 2

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.