Couscous Tofu Wrap
Dive into the vibrant flavors of this Couscous Tofu Wrap—a wholesome, plant-based delight that's perfect for lunch, dinner, or meal prep. Packed with fluffy couscous, golden sautéed tofu seasoned with a medley of spices like paprika and cumin, and fresh veggies like shredded carrots and crisp cucumber, these wraps are as nutritious as they are satisfying. A drizzle of creamy tahini-lemon sauce ties everything together, adding a tangy, nutty kick to each bite. Wrapped in hearty whole wheat tortillas and sprinkled with fragrant parsley, this recipe is a great option for a quick, healthy meal that’s both flavorful and portable. Ready in just 35 minutes, these vegan wraps are a surefire way to elevate your plant-based repertoire!
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Recipe Information
Ingredients
- 1 cup Couscous
- 1 cup Water
- 1 block (approximately 14 oz) Firm tofu
- 2 tablespoons Olive oil
- 2 tablespoons Soy sauce
- 1 teaspoon Paprika
- 1 teaspoon Ground cumin
- 1 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 medium Carrot (shredded)
- 0.5 Cucumber (julienned)
- 4 Lettuce leaves
- 4 Whole wheat wraps
- 3 tablespoons Tahini
- 1 tablespoon Lemon juice
- 2 tablespoons Water (for sauce)
- 2 tablespoons Fresh parsley (chopped)
Instructions
In a medium saucepan, bring 1 cup of water to a boil. Remove from heat, stir in the couscous, cover, and let it sit for 5 minutes. Fluff with a fork and set aside.
Drain the tofu and press it between paper towels to remove excess moisture. Cut it into small cubes.
In a skillet over medium heat, heat 2 tablespoons of olive oil. Add the tofu cubes and sauté for 5-7 minutes until golden on all sides.
Season the tofu with soy sauce, paprika, cumin, garlic powder, salt, and black pepper. Stir well to coat the tofu and cook for an additional 2-3 minutes. Remove from heat and set aside.
Prepare the tahini sauce by whisking together tahini, lemon juice, and 2 tablespoons of water in a small bowl until smooth. Adjust the consistency with more water if needed.
Lay out the whole wheat wraps on a clean surface. Place a lettuce leaf on each wrap as the base layer.
On top of the lettuce, add a spoonful of couscous, followed by a portion of the cooked tofu, shredded carrot, julienned cucumber, and a sprinkle of chopped parsley.
Drizzle the tahini sauce over the fillings.
Fold the sides of the wrap inward, then roll it tightly from the bottom upwards to form a neat wrap.
Repeat with the remaining wraps and ingredients.
Serve immediately or wrap in foil or parchment paper for on-the-go meals.
Nutrition Facts
Calories |
555 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.9 g | 33% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 983 mg | 43% | |
| Total Carbohydrate | 55.7 g | 20% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 4.3 g | ||
| Protein | 27.4 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1651 mg | 127% | |
| Iron | 4023.8 mg | 22354% | |
| Potassium | 715 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
