Vegan wraps with tofu and hummus

Fancy a delicious fast food classic? Then let’s make vegan wraps! Wrapped in a soft tortilla, breaded tofu, hummus and vegetables ensure a real taste explosion! Quick to make and healthy, they’re the perfect lunch break snack!

Servings: 4

Time: 0 hrs 20 m

Calories: 485

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Vegan wraps, burritos or tortillas: what’s what?

By: Gian Sibilia

Beware of confusion: vegan wraps, burritos and tortillas are three different things – although the terms are often used synonymously for each other. So before we start the recipe, you should know what you actually have on your plate. Therefore, there is a small definition of terms to start with.

  • Tortillas: A tortilla is a thin, round sheet of dough made from either wheat flour or corn flour. It is the basis for wraps. Quasadillas, burritos and enchiladas.
  • Wraps: A (vegan) wrap is a filled tortilla. The tortilla is rolled around the filling – for example lettuce, hummus, vegetables and tofu – and eaten like a sandwich. To taste, the tortilla is slightly warmed here, but not pan-fried or deep-fried. From French to Japanese: there are no limits to creativity when it comes to the filling.
  • Burritos: This Mexican specialty is similar to the wrap in that a filling is rolled into a tortilla. Most of the time, however, a burrito is roasted or deep-fried, so it comes to the table warm and with a crispy outside. If (vegan) cheese is in the filling, it will melt. Traditional filling: beans, rice, lettuce, avocado, minced meat and various sauces.
tofu

Vegan wraps: you need that

Are wheat wraps vegan? The first question should be: are tortillas vegan? There are many variants in the supermarket, both made from wheat and from corn flour. It can happen that animal fats or additives are used in the recipe, but eggs or milk are not part of classic tortillas. It is best to buy a product with a vegan label directly to be on the safe side. You can easily make vegan wraps yourself! You also have many options for the filling and you can put them together according to your taste. Personally, I love wraps with tofu, which is also breaded in a really delicious way in this recipe.

A vegan wrap needs:

  1. Vegan Tortillas: Made from wheat or corn flour

  1. Vegan Filling: My favorite ingredients are tofu, vegan feta, cauliflower wings , and fresh veggies

  1. Vegan sauces: A hummus wrap also tastes good without a sauce, but my paprika dip and my vegan cream cheese or sauces from Nutriplus are also delicious.
before cooking
before cooking
Baked Oatmeal
Baked Oatmeal

Nutritional values per wrap

  • protein 20% 20%
  • carbs 65% 65%
  • Fats 14% 14%
  • calories 24% 24%
High protein vegan wraps

Vegan wraps: recipe

Tofu Wrap or Hummus Wrap: Which do you use? Luckily, you don’t have to choose because this recipe has both! As the icing on the cake, the tofu is breaded and some vegan feta is added to the filling – vegan wraps just can’t get any better! Have fun trying it out!

Vegane Wraps mit Feta und Salat

schnelle und leckere Lunch Idee
Course Having lunch
Cuisine Greek
Keyword vegan wraps
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 485kcal
Author Giansnutrition

Ingredients

  • 4 Tortilla Wraps
  • 50 g Hummus
  • 50 g Tomaten
  • 30 g veganer Feta
  • 30 g Salat
  • 200 g Tofu
  • 50 g Semmelbrösel

Marinade

  • 3 EL Sojasauce
  • 1 EL Ahornsirup
  • 2 EL Reisessig
  • 2 EL Olivenöl
  • 1 TL Knoblauchpulver
  • 1 TL Paprikapulver

Instructions

  • Salat und Tomaten waschen und klein schneiden. Feta in Würfel schneiden oder zerkrümeln.
  • Den Tofu etwas trocken tupfen und mit einer Küchenreibe zerkleinern. Alle Zutaten für die Marinade – bis auf die Semmelbrösel – verrühren und den Tofu gründlich untermischen. Anschließend in den Semmelbröseln wälzen.
  • Now place the tofu mixture in the breadcrumbs and then fry for 5-10 minutes in a lightly oiled pan.
  • Tofu in einer beschichteten Pfanne für 5-10 rundum braten, bis er leicht gebräunt ist. Zwischendurch umrühren, damit nichts anbrennt.
  • Je eine Tortilla für eine Minute in die Mikrowelle geben oder kurz in einer Pfanne erwärmen. Dann mit Hummus, Salat, Tomaten, Tofu und veganem Feta belegen. Vorsichtig aufrollen und mittig halbieren. So mit allen Tortillas verfahren. Vegane Wraps am besten noch warm genießen!

Nutrition

Calories: 485kcal | Carbohydrates: 72g | Protein: 20g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 1212mg | Potassium: 159mg | Fiber: 8g | Sugar: 11g | Vitamin A: 286IU | Vitamin C: 12mg | Calcium: 227mg | Iron: 5mg

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