High-Protein Vegan Veggie Wrap Recipe

Ingredients:

Whole Grain High-Protein Wraps:

Look for vegan-friendly options like Toufayan Bakeries or Mission Foods. These wraps will add a hearty base and additional protein.

Super-Firm or Extra-Firm Tofu: Super-firm is ideal as it doesn’t require pressing. Grate using the largest holes on a box grater. (14 grams of protein per serving)

Chickpeas: Rich in iron, fiber, and protein. You can use canned chickpeas, drained and rinsed.

Red Onion: Provides a sharp flavor and color contrast.

Garlic Powder, Onion Powder, Paprika, Cayenne Pepper: These spices add depth and a bit of heat to the dish.

Carrot and Zucchini: Spiralized or grated to add texture and nutrients.

Fresh Parsley: Adds a fresh, herbaceous flavor.

Olive Oil: For sautéing the tofu and chickpeas.

Lemon Juice: Adds brightness and tang to the veggies.

Salt & Pepper: For seasoning.

Hot Sauce or Preferred Sauce: Add to taste for a bit of kick and moisture.

Substitutions:

Tofu can be substituted with crumbled tempeh for even more protein, or you can double the chickpeas if you want to skip the tofu. Chickpeas can be replaced with black beans, white beans, shelled edamame, or lentils. Carrot and zucchini can be swapped out for beets, parsnip, bell pepper, or cabbage. Red onion can be substituted with yellow onion or green onions for a milder flavor.

Instructions:

Start by sautéing the tofu and chickpeas. Grate the tofu and heat a large skillet over medium-high heat. Add the tofu, chickpeas, and a drizzle of olive oil. Sauté for about 6 minutes, stirring frequently, until the tofu and chickpeas are golden brown.

Next, cook the aromatics. Add the red onion to the skillet and cook for 2 minutes, stirring frequently. Sprinkle in the garlic powder, onion powder, paprika, cayenne, salt, and pepper. Cook for another minute until the spices are fragrant.

Add the sauce of your choice. Pour in your preferred hot sauce or wing sauce. Stir well and cook for an additional 2 minutes until everything is bubbling and well combined.

While the tofu and chickpeas are cooking, prepare the veggies by spiralizing or grating the carrot and zucchini. Transfer them to a medium bowl and add chopped parsley.

Season the veggies by drizzling them with olive oil and lemon juice. Season with salt and pepper to taste.

To assemble the wraps, warm the wraps in a microwave or skillet for 15 seconds to make them more pliable. Lay the tofu-chickpea mixture in the center of the wrap, followed by a generous portion of the spiralized veggie salad. Fold the sides of the wrap over the filling and roll it up tightly.

Expert Tips:

When choosing veggies for freezing, avoid using cucumber, lettuce, or sliced tomato as they don’t freeze well. To store, keep the tofu-chickpea filling and veggie salad separately in the refrigerator for up to 5 days and assemble the wraps just before serving for the best texture. If freezing, once assembled, wrap each veggie wrap in parchment or foil, place them in a freezer bag, and freeze for up to 3 months. When ready to reheat from frozen, bake in the oven at 350°F for about 25 minutes, or remove the foil, wrap in a moist paper towel, and microwave in 30-60 second increments until heated through.

Enjoy your delicious, high-protein, vegan-friendly veggie wraps! Perfect for meal prep or a quick, healthy meal on the go.