Spicy Tofu Wrap Recipe

Tofu can be delicious when made right. Tofu is naturally bland and therefore requires some preparation and flavoring to make the most of this low-fat protein. It’s a great recipe for the family and those on a high protein or gastric bypass diet.

Even hardcore meat-eaters will love this spicy tofu recipe! Enjoy!

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This recipe serves four people.

Ingredients for the tofu

• 2 cups (360g) tofu (firm or extra-firm)
• 2 medium onions, diced
• 2 garlic cloves, finely minced or pressed
• 1 1/2 teaspoons crushed red pepper flakes
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons dried mint
• 1 1/2 teaspoons dried basil
• 2 tablespoons tomato paste
• 4 tablespoons olive oil, divided

Ingredients for the wraps

• 4 flour tortillas (OR corn tortillas, or lettuce leaves)
• 2 cups fresh baby spinach
• 2 cups lettuce, any kind, chopped
• 1 large cucumber, chopped
• 1 large tomato, diced
• 1 cup olives, pitted, chopped
• 2 avocados, sliced
• Fresh cilantro (optional, for garnishing the wraps)

Optional extras (serve on the side)

• Spicy chili sauce
• Sour cream or nut cream
• Roasted red peppers 

How To Make Tofu Wraps

Prepare your tofu by pressing it to get out as much of the liquid as you are able. You can use a plate and press it on top, or if you want to do it quickly, use a tofu press like this one. Pat it dry afterward with a paper towel or a clean dishcloth.

Put three tablespoons of the olive oil into a large saucepan on medium-high heat. While the oil heats, slice your tofu thinly, then add it to the pan. Stir occasionally to brown the tofu evenly – this should take about 8 minutes or so.

Now add the onion, garlic, and spices to the pan. Add in the other tablespoon of olive oil (you may need to add a drizzle more if ingredients are sticking, but this depends on your pan).

Add the tomato paste too, and stir well to cover the tofu evenly. Now turn off the heat, covering the pan while you prepare the wraps.

To prepare the wraps, make a bed of lettuce and spinach in each tortilla. Now scoop up the tofu and divide it evenly between the tortillas.

Sprinkle the cucumber, tomatoes, olive slices, and avocado slices on top. Wrap up your wraps and slice them in the middle. Place the fresh cilantro on top of each half, if using.

Serve with the other sauce ingredients and roasted red peppers on the side so that everyone can help themselves as they please.

Spicy Tofu Wrap Recipe FAQs

Can I use soft or silken tofu for this recipe?

Soft or silken tofu won’t work for this recipe, as it would fall apart in the pan and create a spicy mush.

Soft tofu is best used for puddings, pancakes, or smoothies: in other words, recipes where you need something soft.

What other sauces can I use?

Any of these sauces would be delicious:

• A cashew cream sauce
• Tzatziki sauce 
• Ranch dressing
• Hoisin sauce
• Sweet and sour sauce
• Keto sweet chili sauce
• Honey mustard dressing
• Avocado sauce
• Sweet onion pickle

What else can I add to the tofu filling?

Spicy tofu goes with just about anything. Here are some other filling ideas for you:

• Sweetcorn
• Sweet peppers, diced
• Jalapeno peppers
• Cooked lentils or beans
• Green onions
• Cooked rice
• Coleslaw

Can you freeze tofu?

Tofu is easy to freeze, and in fact, there are benefits to doing so.

If you like your tofu smooth, then follow this recipe as designed without freezing. If, however, you prefer firmer tofu with more ‘mouth feel’ and chewiness, then you’ll want to try freezing and defrosting it first.

Frozen and defrosted tofu will absorb the flavors of marinades more easily. So if you want to make kebabs or stir-fries, give freezing tofu a try.

To freeze your tofu, cut it into the size you want – cubes or slices – and then freeze on a baking sheet. Once the tofu is solid, put it into lidded freezer containers. You can then store your tofu in the freezer till you’re ready to cook it.

How do I defrost tofu?

If you are defrosting an entire block, leave it on a plate in the fridge for at least 5 hours (or overnight). Check if it’s defrosted with a knife before cooking.

If you are in a hurry, you can microwave the block for a few minutes. Just make sure to let the tofu cool before trying to slice and process it.

If you are defrosting frozen slices or cubes, the processes are the same, but they will be much faster.

Enjoy your flavorful spicy tofu wraps!