High Protein Veggie Tofu Wrap- a nutritious & healthy meal idea

Looking for a quick, healthy lunch that’s packed with protein and easy to make? This High Protein Veggie Tofu Wrap is your perfect solution! It offers a delicious and nutritious meal, loaded with roasted vegetables like broccoli, onions, potatoes, peppers, carrots, and corn, combined with crumbled tofu. The wrap is layered with fresh lettuce creamy feta, and with a non-fat yogurt cucumber harissa sauce for a burst of flavor. Whether you’re vegan, vegetarian, or just looking for a high-protein lunch option, this wrap is ideal. It’s also perfect for meal prepping and keeping you full and energized throughout the day. This makes it a perfect choice for a healthy, high-protein meal. Plus, it’s vegan-friendly, easy to meal prep, and ideal for anyone aiming to maintain a balanced diet. Try this recipe for a satisfying, healthy lunch that’s both flavorful and easy to prepare!

Happy Cooking!

Servings: 4-5 servings

Prep Time: 15-20 mins

Baking Time: 1 hour

Total Time: 1.5 hours

Ingredients: 

Roasted Veggies:

• 1 big red onion cut into small pieces

• 1-2 jalapenos cut into small pieces

• 1.2 bell pepper cut into small cubes

• 3-4 scallions finely chopped; whites & greens divided

• 4-5 cloves of garlic, thinly sliced or minced

• 1/2 cup carrots julienned

• 1 cup of small-sized broccoli florets

• 3-4 slightly boiled red potatoes cut into small pieces (skin on for extra fibre and crispness); check notes

• 10-14 oz extra firm tofu crumbled

• 2 tbsp olive oil

• 1/2 tbsp Chili flakes

• 1/2-1 tbsp paprika powder

• 1/2 tbsp cumin powder

• 1/2 tsp turmeric powder

• 1.5 tbsp zaatar seasoning

• 1-2 tsp Salt as per taste

• 1/2 tsp Pepper

• 1 tsp sugar

• 3/4 cup corn kernels

• 1/4 cup parsley and coriander leaves chopped

Yogurt spread:

• 1.5-1.75 cups nonfat greek yogurt

• 2-3 tbsp harissa/spicy sauce of your choice; check notes

• 1.25 cups cucumber grated

• Salt and pepper as per taste

Assembly:

• 4-5 large tortillas of your choice ( I used spinach wraps)

• 2-2.5 cups chopped lettuce

• 1-1.5 cups feta crumbled

Directions: 

1. Roasted Veggies: Preheat oven or air fryer to 350F. Line a sheet tray with parchment paper if you are using the oven.

2. Add onions, peppers, scallions, garlic, carrots, potatoes, broccoli, crumbled tofu, and jalapenos in a mixing bowl. Drizzle olive oil over the veggies along with spices- salt, red chili flakes, cumin powder, zaatar seasonings, paprika, turmeric, sugar, and pepper. Give it a toss till everything is coated well.

3. Transfer the veggies to the tray/ air fryer to roast.

   • If cooking in the oven let it cook for 40-45 mins, giving it a toss midway. The veggies, especially the potatoes should be cooked through.

   • If cooking in the air fryer let it cook for 30-35 mins, giving it a toss midway. The veggies, especially the potatoes should be cooked through.

4. Increase the temperature to 375F. Take the tray/air fryer basket out and add the scallion greens, chopped herbs and corn kernels. Give it a toss.

5. Put it back in the oven for 6-8 minutes or air fryer for 3-4 minutes.

6. Transfer it back to the mixing bowl since its easy to assemble.

7. Yogurt spread: I like to start prepping the yogurt spread while the veggies are roasting. Grate cucumber onto a cheese cloth and sprinkle a pinch of salt over it. Squeeze out all the liquid. Let it sit for 10-15 minutes and then squeeze again.

8. In a mixing bowl add yogurt, harrisa, cucumber, salt and pepper. Mix well. Keep aside.

9. Assembly:

   1. Heat the tortilla on both sides.

   2. Spread the yogurt spread on the tortilla.

   3. Top it with lettuce, the roasted veggies ad crumbled feta.

   4. Roll the tortilla into a wrap, slice, and serve!

10. You can serve these with any condiments you like, my go-to for this is more of the yogurt spread or a diluted harrisa!

Notes/Tips:

• You can roast the vegetables from before and keep them.

• Do not skip the fresh parsley.

• You can use any spicy spread you like- for this i like to use harissa (trader joes) or spicy sandwich spread (cento)

• Follow your heart is my favorite plant based feta. Use cegan high protein yogurt to make it vegan and keep the protein levels high.

• Red poatoes are waxier and take longer to cook so i like to boil them slightly before roasting them. I boil them till they are about a quarter done and cool completely before roasting.

• You can use gold potatoes if you want- you do not need to boil them, they cook easily in the oven.

• You can add any other veggies you like!