Vegan Grilled Chicken and Veggie Wrap
Elevate your lunch game with this flavorful and satisfying Vegan Grilled Chicken and Veggie Wrap! Packed with plant-based protein from perfectly marinated and grilled tofu strips, this wrap boasts vibrant ingredients like crisp cucumber, juicy red bell peppers, creamy avocado, and fresh spinach. Wrapped in warm whole wheat tortillas and accented with tangy Dijon mustard, every bite is bursting with smoky and zesty flavors. Quick and easy to prepare, this recipe is ideal for meal prep or a wholesome, hand-held meal on the go. Perfect for vegans or anyone seeking a lighter, healthier twist on classic wraps, this dish is a must-try!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 4 whole wheat flour tortillas
- 1 red bell pepper, thinly sliced
- 0.5 cucumber, thinly sliced
- 1 avocado, sliced
- 2 cups spinach leaves
- 2 tablespoons dijon mustard
- 0.5 teaspoon salt
Instructions
Press the extra-firm tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for about 15 minutes.
Cut the pressed tofu into strips resembling chicken tenders, approximately 1/2 inch thick.
In a mixing bowl, combine olive oil, soy sauce, lemon juice, garlic powder, smoked paprika, dried oregano, black pepper, and salt. Whisk until well blended to make the marinade.
Add the tofu strips to the marinade, ensuring they are well coated. Let them marinate for at least 10 minutes for optimal flavor.
Heat a grill pan over medium-high heat. Once hot, place the marinated tofu strips on the pan.
Grill the tofu for about 5-7 minutes on each side until golden brown and charred lines appear.
Remove the tofu from the pan and let it rest for a few minutes.
Lay out each whole wheat flour tortilla and spread a half tablespoon of Dijon mustard on each.
Evenly distribute the grilled tofu strips, red bell pepper slices, cucumber slices, avocado slices, and spinach leaves over each tortilla.
Carefully roll up the tortillas by folding in the sides and rolling the edges up and over the filling to make a wrap.
Cut each wrap in half and serve immediately for the freshest taste.
Nutrition Facts
Calories |
1822 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 114.9 g | 147% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3950 mg | 172% | |
| Total Carbohydrate | 124.9 g | 45% | |
| Dietary Fiber | 36.8 g | 131% | |
| Total Sugars | 12.5 g | ||
| Protein | 87.8 g | 176% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2997 mg | 231% | |
| Iron | 21.6 mg | 120% | |
| Potassium | 2861 mg | 61% | |
*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.
