Vegan Chicken Tikka Wrap
The Vegan Chicken Tikka Wrap is a vibrant spin on a classic favorite, offering a plant-based twist bursting with bold spices and fresh textures. Marinated in a creamy blend of non-dairy yogurt, garam masala, turmeric, and other aromatic spices, cubes of perfectly grilled tofu take center stage, delivering smoky, savory depth to every bite. Wrapped in warm whole wheat tortillas and complemented by crisp lettuce, juicy tomato, crunchy cucumber, and tangy red onion, this wrap is finished with a sprinkle of fresh cilantro for an irresistible flavor. Perfect for lunch or dinner, this quick and satisfying recipe is both wholesome and easy to prepare, with just 20 minutes of prep time and 15 minutes of cooking. Packed with vibrant Indian-inspired flavors, this vegan delight is sure to become a go-to in your rotation! Keywords: vegan chicken tikka wrap, plant-based wrap recipe, Indian-inspired vegan recipes, grilled tofu wraps, easy vegan lunch ideas.
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Recipe Information
Ingredients
- 14 oz extra firm tofu
- 1 cup plain unsweetened non-dairy yogurt
- 1 teaspoon garam masala
- 1 teaspoon ground cumin
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon ground coriander
- 1 teaspoon paprika
- 0.25 teaspoon chili powder
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 2 tablespoons olive oil
- 4 pieces whole wheat tortilla
- 4 whole lettuce leaves
- 1 large tomato, sliced
- 0.5 whole cucumber, sliced
- 0.5 whole red onion, thinly sliced
- 2 tablespoons fresh cilantro, chopped
Instructions
Press the tofu to remove excess water. Cut into bite-sized cubes.
In a bowl, mix together the non-dairy yogurt, garam masala, cumin, turmeric, coriander, paprika, chili powder, lemon juice, and salt to prepare the marinade.
Add the tofu cubes to the marinade, ensuring they are fully coated. Let them marinate for at least 30 minutes to 1 hour in the refrigerator.
Preheat a grill pan over medium heat. Add the olive oil.
Once hot, add the marinated tofu cubes. Cook for about 5-7 minutes on each side or until the tofu is golden brown and slightly crispy.
Warm the whole wheat tortillas in a skillet or microwave for easier rolling and better texture.
Place a lettuce leaf in the center of each tortilla.
Arrange slices of tomato, cucumber, and red onion on the lettuce.
Add grilled tofu on top of the vegetables, then sprinkle with fresh cilantro.
Roll the tortilla tightly to enclose the filling, folding in the sides as you go to create a wrap.
Secure the wrap with a toothpick if needed, slice in half, and serve immediately.
Nutrition Facts
Calories |
2050 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.3 g | 122% | |
| Saturated Fat | 21.0 g | 105% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3259 mg | 142% | |
| Total Carbohydrate | 205.5 g | 75% | |
| Dietary Fiber | 66.8 g | 239% | |
| Total Sugars | 38.3 g | ||
| Protein | 126.4 g | 253% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 4407 mg | 339% | |
| Iron | 51.4 mg | 286% | |
| Potassium | 7217 mg | 154% | |
*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.
