Vegan Roasted Tofu and Vegetable Wrap with Tahini-Yogurt Sauce Recipe

Introduction

This Vegan Viral Re-make Twist is a delicious and wholesome plant-based meal featuring marinated tofu and roasted vegetables wrapped in warm whole wheat bread. It’s packed with flavor, easy to prepare, and perfect for a nutritious lunch or dinner.

Ingredients

• 14 oz extra-firm tofu, pressed and cubed
• 2 tablespoons nutritional yeast
• 3 tablespoons soy sauce or tamari
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon smoked paprika
• 1 red bell pepper, diced
• 1 medium zucchini, diced
• 1 small red onion, sliced
• 3.5 oz cherry tomatoes, halved
• 1/2 cup unsweetened plant-based yogurt
• 1 tablespoon tahini
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• Salt and freshly ground black pepper, to taste
• 4 whole wheat wraps or pita breads (substitute gluten-free if required)
• Fresh parsley, chopped

Instructions

1. Step 1: Preheat the oven to 400°F (200°C) and line a baking tray with parchment paper.
2. Step 2: In a bowl, whisk together soy sauce, olive oil, lemon juice, and smoked paprika to create the marinade.
3. Step 3: Add the tofu cubes to the marinade and toss gently to coat. Let it marinate for 10 minutes.
4. Step 4: Arrange the marinated tofu and all the prepared vegetables (red bell pepper, zucchini, red onion, and cherry tomatoes) evenly on the lined baking tray.
5. Step 5: Roast in the oven for 20–25 minutes, turning once halfway through, until the tofu is golden and the vegetables are tender.
6. Step 6: While roasting, prepare the sauce. In a small bowl, whisk together plant-based yogurt, tahini, minced garlic, lemon juice, salt, and pepper.
7. Step 7: Warm the wraps or pita breads according to package instructions.
8. Step 8: Fill each wrap or pita with the roasted tofu and vegetables, then top with the tahini-yogurt sauce and sprinkle with fresh chopped parsley.
9. Step 9: Serve immediately for the best texture and flavor.

Tips & Variations

• Pressing the tofu well before cubing helps it absorb the marinade better and improves texture.
• For extra flavor, add a teaspoon of smoked paprika to the vegetable mix before roasting.
• Substitute the whole wheat wraps with gluten-free options if needed.
• Add avocado slices or fresh spinach to the wraps for a creamier, fresher bite.

Storage

Store any leftover roasted tofu and vegetables in an airtight container in the refrigerator for up to 3 days. Keep the wraps and sauce separate until ready to assemble. Reheat gently in the oven or microwave, then assemble before serving to maintain texture.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use firm tofu instead of extra-firm?

Yes, you can use firm tofu, but extra-firm tofu holds its shape better and results in a firmer texture after roasting.

Is the sauce optional?

The tahini-yogurt sauce adds creaminess and extra flavor, but you can skip or substitute it with your favorite vegan sauce if preferred.

Vegan Roasted Tofu and Vegetable Wrap with Tahini-Yogurt Sauce Recipe

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★★★★★

4.5 from 119 reviews

• Author: Jake
• Total Time: 40 minutes
• Yield: 4 wraps 1x
• Diet: Vegan

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Description

This Vegan Viral Re-make Twist is a flavorful and wholesome plant-based wrap filled with marinated, oven-roasted tofu and a colorful medley of vegetables. Paired with a creamy tahini-yogurt sauce and fresh parsley, this recipe offers a satisfying and nutritious meal perfect for lunch or dinner. The marinade infuses the tofu with smoky, savory notes, while the roasted vegetables add natural sweetness and texture, all wrapped in whole wheat or gluten-free pita breads.

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Ingredients

Scale 1x2x3x

For the Tofu and Marinade

• 14 oz extra-firm tofu, pressed and cubed
• 2 tablespoons nutritional yeast
• 3 tablespoons soy sauce or tamari
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon smoked paprika

Vegetables

• 1 red bell pepper, diced
• 1 medium zucchini, diced
• 1 small red onion, sliced
• 3.5 oz cherry tomatoes, halved

Tahini-Yogurt Sauce

• 1/2 cup unsweetened plant-based yogurt
• 1 tablespoon tahini
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• Salt and freshly ground black pepper, to taste

Wraps and Garnish

• 4 whole wheat wraps or pita breads (substitute gluten-free if required)
• Fresh parsley, chopped

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Instructions

1. Preheat Oven: Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper to prevent sticking and make cleanup easier.
2. Prepare Marinade: In a bowl, whisk together soy sauce or tamari, olive oil, lemon juice, and smoked paprika until fully combined to create a flavorful marinade for the tofu.
3. Marinate Tofu: Add the pressed and cubed tofu into the marinade, gently tossing to coat all pieces evenly. Let the tofu marinate for about 10 minutes to absorb the flavors.
4. Arrange and Roast: Spread the marinated tofu cubes and all the prepared vegetables (diced red bell pepper, zucchini, sliced red onion, and halved cherry tomatoes) evenly on the lined baking tray. Roast in the oven for 20 to 25 minutes, turning the tofu and vegetables halfway through the cooking time, until the tofu is golden brown and the vegetables are tender.
5. Prepare Sauce: While the tofu and vegetables roast, whisk together the unsweetened plant-based yogurt, tahini, minced garlic, and lemon juice in a small bowl. Season with salt and freshly ground black pepper to taste. This creamy sauce will add tang and richness to the wraps.
6. Warm and Fill Wraps: Warm the whole wheat or gluten-free wraps or pita breads to make them pliable. Fill each wrap with the roasted tofu and vegetables, then drizzle or spread the tahini-yogurt sauce over the filling. Sprinkle freshly chopped parsley on top for added freshness and color.
7. Serving: Serve the wraps immediately for the best texture and flavor, ensuring the tofu is crisp and the vegetables are warm and tender.

Notes

• Pressing the tofu removes excess moisture, which helps it crisp up better when roasted.
• You can substitute soy sauce with tamari to make this recipe gluten-free.
• Feel free to add or substitute vegetables based on seasonality or personal preference.
• The tahini-yogurt sauce can be adjusted for thickness by adding water if desired.
• For extra flavor, sprinkle additional nutritional yeast on top of the wraps before serving.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Lunch
• Method: Baking
• Cuisine: Vegan

Keywords: vegan tofu wrap, roasted tofu, plant-based lunch, healthy wraps, tahini yogurt sauce, gluten-free option, vegetarian meals