Ingredients
Scale
- 1 block (14-16 ounces) Extra-Firm Tofu: Drained and pressed to remove as much water as possible. This is key for a good texture.
- 2 tablespoons Olive Oil (or Avocado Oil): For sautéing the tofu and vegetables.
- 1 tablespoon Soy Sauce (or Tamari for gluten-free): Adds a savory, umami depth to the tofu.
- 1 teaspoon Smoked Paprika: Lends a lovely smoky flavor that complements the tofu.
- ½ teaspoon Garlic Powder: For an aromatic base.
- ½ teaspoon Onion Powder: Enhances the overall savory profile.
- ¼ teaspoon Black Pepper: Freshly ground is best, for a little kick.
- 1 medium Red Onion: Thinly sliced, for a pungent bite and color.
- 1 Red Bell Pepper: Cored, seeded, and thinly sliced, for sweetness and crunch.
- 1 Yellow or Orange Bell Pepper: Cored, seeded, and thinly sliced, adding more color and sweetness.
- 1 Zucchini (medium): Trimmed and julienned or thinly sliced, for a tender bite.
- 1 cup Fresh Spinach (or mixed greens): Adds freshness and a nutrient boost.
- 4–6 Large Whole Wheat Tortillas (or your favorite wraps): The vessel for all the deliciousness. Consider spinach or sun-dried tomato wraps for variety.
- ½ cup Hummus (or your favorite spread like vegan mayo, guacamole): Acts as a binder and adds creaminess and flavor.
- Optional Garnish: Fresh Cilantro, Sriracha, or a squeeze of Lime Juice: To elevate the final flavor.
Instructions
- Prepare the Tofu: After pressing the tofu, crumble it with your hands into a medium bowl, or dice it into ½-inch cubes, depending on your preferred texture. Add the soy sauce (or tamari), smoked paprika, garlic powder, onion powder, and black pepper. Toss gently to coat the tofu evenly. Set aside to marinate for at least 10 minutes while you prepare the vegetables (the longer it marinates, the more flavorful it will be).
- Sauté the Vegetables: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the sliced red onion and bell peppers. Sauté for 5-7 minutes, stirring occasionally, until they are tender-crisp – you want them to retain a bit of a bite.
- Cook the Tofu: Remove the vegetables from the skillet and set them aside. Add the remaining 1 tablespoon of olive oil to the same skillet. Add the marinated tofu to the hot skillet. Cook for 8-10 minutes, stirring occasionally, until the tofu is golden brown and slightly crispy on the edges. If you crumbled it, break it up further with your spoon as it cooks.
- Combine Tofu and Veggies: Return the sautéed vegetables to the skillet with the cooked tofu. Add the julienned zucchini and cook for another 2-3 minutes, just until the zucchini is slightly tender but still has some crunch. Stir everything together to combine well. Remove from heat.
- Warm the Tortillas (Optional but Recommended): Warm the tortillas according to package directions. This makes them more pliable and enjoyable. You can warm them in a dry skillet for about 30 seconds per side, in the microwave for a few seconds, or directly over a gas flame for a charred flavor (use tongs!).
- Assemble the Wraps: Lay a warm tortilla flat. Spread a thin layer of hummus (or your chosen spread) down the center. Top with a handful of fresh spinach. Spoon a generous portion of the tofu and veggie mixture over the spinach.
- Wrap it Up: Fold in the sides of the tortilla, then tightly roll it up from the bottom. If desired, you can slice the wrap in half diagonally before serving.
- Serve Immediately: Enjoy your Quick Tofu and Veggie Wraps while they are warm. Garnish with fresh cilantro, a drizzle of sriracha for heat, or a squeeze of lime juice for brightness, if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Fiber: 10g
- Protein: 20g