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Vegetarian, Meal soups and plant based

Grilled tofu wraps with veggies

Grilled tofu wraps with veggies are a vegetarian dinner for 4, ready in 30 minutes, very easy to make, for about €2.10 per serving. The key is marinating the tofu in soy sauce and smoked paprika, and slicing the vegetables thin so the wraps roll without tearing.

A build your own dinner, grilled tofu wraps with crunchy veggies and a yogurt sauce.

Grilled tofu wraps with veggies
Total time
30 min
Difficulty
Very easy
Cost per person
€2.10
Calories per person
780 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring
The kids
They generally like it

Tofu marinated in soy sauce and smoked paprika gets a light golden crust in the skillet while staying soft inside. Grated carrot, cucumber, lettuce, and avocado add the crunch that holds each wrap together, and a lemony yogurt sauce ties everything together without weighing it down.

This is a weeknight dinner that comes together in 30 minutes, with everyone filling their own tortilla however they like. Kids enjoy picking their own toppings, and adults can spike the sauce with a bit of garlic. It also works well for a summer lunch to go, since the wraps taste good cold or warm.

The ingredients

4 people

Dairy

  • Firm tofu 400 g
  • Plain yogurt 2

Bakery

  • Wheat tortillas 8

Fruits and vegetables

  • Carrot 2
  • Cucumber 1
  • Romaine lettuce 1
  • Avocado 1
  • Lemon 1

Pantry

  • Soy sauceoften in the pantry 3 tbsp
  • Smoked paprikaoften in the pantry 1 tsp
  • Olive oiloften in the pantry 3 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Gluten, Lactose, Soy

The step by step recipe

  1. Cut the tofu into strips and marinate it with the soy sauce, smoked paprika, and a drizzle of oil. 15 min

    Ten minutes is enough if you slice the tofu thin.

  2. Make the sauce by mixing the yogurt with lemon juice, salt, and pepper.

    Add a grated garlic clove if you like it more flavorful.

  3. Grate the carrots, thinly slice the cucumber and lettuce, and cut the avocado into slices.

    Squeeze lemon on the avocado so it keeps its color.

  4. Grill the tofu strips in a skillet with the remaining oil. 8 min

    Flip them only once they release easily from the pan.

  5. Fill the tortillas with sauce, veggies, and tofu, then roll them up.

    Fold the bottom edge in before rolling, so nothing falls out.

Our tips to get it right

  • Press the tofu for a few minutes between two paper towels before marinating it, it will soak up the flavors better.
  • Serve the tortillas and fillings separately at the table, everyone builds their own wrap and the tortillas stay from getting soggy.
  • Cut all the vegetables into thin, even strips or slices, the wrap rolls more easily and holds together better in your hand.

The variations

  • Swap the tofu for chicken strips grilled the same way in the same marinade, if your family eats meat.
  • For a gluten free version, use corn tortillas or lettuce leaves instead of wheat tortillas.
  • For kids, make mini wraps by cutting the tortillas in half and filling them with just tofu and grated carrot.

What to serve it with

  • Corn or sweet potato chips
  • Fresh fruit salad for dessert
  • Homemade unsweetened iced tea

Storage

Keep the grilled tofu and the vegetables separately in the fridge, in sealed containers, for up to 2 days. Don't freeze the assembled wraps, the avocado and cucumber lose their texture. Reheat just the tofu briefly in a skillet before putting the wraps back together.

Questions about this dish

How do you keep the wrap from cracking when you roll it?

Warm the tortillas for ten seconds in a dry skillet before filling them, they become pliable and fold without splitting. Don't overfill them either, it's better to use a bit less filling and roll tightly.

Can you make the wraps ahead of time?

You can marinate and grill the tofu the day before, and prepare the sauce and vegetables a few hours ahead. Roll the wraps just before serving, otherwise the tortillas get soft and the avocado browns.

Can you use a different type of tofu instead of firm tofu?

Firm tofu works best because it holds its shape in the skillet. Silken tofu would crumble and wouldn't form proper grilled strips.

How do you adapt this recipe for young kids?

Cut the tofu into small cubes instead of strips and offer the fillings separately. Kids can then build mini wraps at their own pace, with just what they like.

How long does it take to make grilled tofu wraps with crisp veggies and a yogurt sauce?

Count 30 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in grilled tofu wraps with crisp veggies and a yogurt sauce?

About 780 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does grilled tofu wraps with crisp veggies and a yogurt sauce cost?

About €2.10 per serving, or €8.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten, lactose, soy. Always check the labels of the products you buy.

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