Save A vibrant, plant-based twist on popular viral recipes, swapping traditional cheeses or meats with tofu and other vegan alternatives for a delicious, satisfying meal.
I tried this recipe after seeing a viral version online and made it fully vegan for my family. The tofu and roasted veggies make it hearty but light at the same time.
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Ingredients
- Protein: 400 g extra-firm tofu, pressed and cubed, 2 tbsp nutritional yeast
- Marinade: 3 tbsp soy sauce (or tamari for gluten-free), 1 tbsp olive oil, 1 tbsp lemon juice, 1 tsp smoked paprika
- Vegetables: 1 red bell pepper, diced, 1 zucchini, diced, 1 small red onion, sliced, 100 g cherry tomatoes, halved
- Sauce: 120 ml unsweetened plant-based yogurt, 1 tbsp tahini, 1 clove garlic, minced, 1 tbsp lemon juice, Salt and pepper, to taste
- Serving: 4 whole wheat wraps or pita breads (use gluten-free if needed), Fresh parsley, chopped
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Instructions
- Prep:
- Preheat oven to 200°C (400°F). Line a baking tray with parchment paper.
- Marinate Tofu:
- In a bowl, whisk together soy sauce, olive oil, lemon juice, and smoked paprika. Add tofu cubes, toss to coat, and marinate for 10 minutes.
- Roast:
- Arrange tofu and all chopped vegetables on the baking tray. Roast for 20–25 minutes, turning once, until tofu is golden and vegetables are tender.
- Mix Sauce:
- Meanwhile, mix plant-based yogurt, tahini, garlic, and lemon juice in a small bowl. Season with salt and pepper.
- Serve:
- Warm wraps or pita breads. Fill each with roasted tofu and vegetables. Drizzle with tahini-yogurt sauce and sprinkle with fresh parsley. Serve immediately.
Save We enjoyed these wraps together at the dinner table. Even my non-vegan friends had seconds and asked for the recipe.
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Required Tools
Baking tray, mixing bowls, knife and cutting board, oven.
Allergen Information
Contains soy (tofu, soy sauce), sesame (tahini), gluten (wraps/pita unless using gluten-free). Always check labels if sensitive.
Nutritional Information
Each serving contains about 320 calories, 10 g total fat, 37 g carbohydrates, and 18 g protein.
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This recipe is perfect for meal prep and packs beautifully for lunch. Enjoy your vibrant, healthy wraps any day of the week!
Recipe FAQ
- → What can I use instead of tofu?
Tempeh or chickpeas work well as protein swaps and will absorb the marinade flavors beautifully.
- → How can I make this gluten-free?
Simply use gluten-free wraps or pita bread, and double-check your soy sauce or tamari is gluten-free.
- → What vegetables pair best?
Red bell pepper, zucchini, onion, and cherry tomatoes are ideal, but mushrooms or carrots add great texture and taste.
- → Can I make the tahini-yogurt sauce ahead?
Yes, prepare and refrigerate the sauce in an airtight container for up to 3 days for easy serving.
- → Any tips for extra flavor?
Try adding avocado slices, hot sauce, or pickled onions for exciting finishes and more zest.
- → What wine pairs well?
A crisp, vegan-certified Sauvignon Blanc pairs nicely with the fresh flavors and creamy sauce.
