Ingredients
Scale
- 1 block (14-16 oz / 400-450g) firm or extra-firm tofu: Pressed and cubed or crumbled – this is our protein powerhouse.
- 1 tablespoon olive oil or avocado oil: For sautéing the tofu and aromatics.
- 1 small onion (approx. ½ cup): Finely chopped – adds a foundational savory flavor.
- 2 cloves garlic: Minced – for that essential aromatic kick.
- 1 red bell pepper (approx. 1 cup): Cored, seeded, and thinly sliced or diced – adds sweetness and a pop of color.
- 5 oz (140g) fresh baby spinach: Roughly 5-6 packed cups – wilts down significantly to provide essential greens.
- 2 tablespoons soy sauce or tamari (for gluten-free): Adds umami and saltiness to the tofu.
- 1 tablespoon nutritional yeast (optional): For a cheesy, savory depth of flavor.
- ½ teaspoon smoked paprika: Lends a subtle smoky flavor that complements the tofu.
- ¼ teaspoon black pepper: Or to taste.
- Pinch of red pepper flakes (optional): For a little heat, adjust to your preference.
- 4 large whole wheat or spinach tortillas/wraps: The vessel for our delicious filling.
- For the Optional Creamy Dressing (makes about ½ cup):
- ¼ cup tahini or unsweetened plant-based yogurt: The creamy base.
- 2 tablespoons lemon juice: Freshly squeezed for brightness.
- 1 tablespoon water (or more, to thin): To achieve desired consistency.
- 1 small clove garlic, minced or ½ tsp garlic powder (optional): For an extra flavor layer.
- Salt and pepper to taste.
Instructions
- Prepare the Tofu: If you haven’t already, press the tofu for at least 15-20 minutes to remove excess water. You can use a tofu press or place the block between two plates with heavy objects on top. Once pressed, pat it dry and cut it into ½-inch cubes or crumble it with your fingers for a “scrambled” texture.
- Sauté Aromatics & Tofu: Heat the olive oil in a large skillet or pan over medium heat. Add the chopped onion and cook for 3-4 minutes until softened and translucent. Add the minced garlic and sliced red bell pepper, and cook for another 4-5 minutes, stirring occasionally, until the pepper starts to soften.
- Cook the Tofu: Add the cubed or crumbled tofu to the skillet. Cook for 5-7 minutes, stirring occasionally, until it begins to lightly brown and firm up. If using crumbled tofu, break it up further with your spoon as it cooks.
- Season and Wilt Spinach: Sprinkle the soy sauce (or tamari), nutritional yeast (if using), smoked paprika, black pepper, and red pepper flakes (if using) over the tofu and vegetables. Stir well to combine and cook for another 1-2 minutes, allowing the flavors to meld.
- Add Spinach: Add the fresh baby spinach to the skillet in batches if necessary. Stir gently as it wilts, which should only take 2-3 minutes. Once all the spinach is wilted and incorporated, remove the skillet from the heat. Taste and adjust seasonings if needed.
- Prepare the Optional Creamy Dressing: In a small bowl, whisk together the tahini (or plant-based yogurt), lemon juice, water, and optional minced garlic/garlic powder. Add more water, one teaspoon at a time, until you reach your desired drizzle consistency. Season with salt and pepper to taste.
- Warm the Tortillas (Optional but Recommended): Warm the tortillas briefly in a dry skillet, microwave, or directly over a gas flame for a few seconds per side until pliable. This makes them easier to roll and improves their texture.
- Assemble the Wraps: Lay a warmed tortilla flat. Spoon a quarter of the spinach and tofu mixture down the center of each tortilla. If using, drizzle generously with the creamy dressing.
- Wrap it Up: Fold in the sides of the tortilla slightly, then tightly roll it up from the bottom to enclose the filling.
- Serve: Serve immediately while warm. You can cut the wraps in half diagonally for easier handling and a nicer presentation.
Nutrition
- Serving Size: one normal portion
- Calories: 400
- Fiber: 10g
- Protein: 22g