Vegan Spinach Feta Wrap
Discover the vibrant flavors of this Vegan Spinach Feta Wrap, a perfect marriage of fresh vegetables, creamy hummus, and tangy, plant-based feta. This healthy wrap features a protein-packed homemade tofu feta, seasoned with lemon juice, nutritional yeast, and aromatic spices like oregano and garlic powder, delivering an authentic Mediterranean-inspired taste. Nestled in a soft, whole wheat tortilla, layers of crisp cucumber, juicy tomato, tender spinach, and red onion add freshness and crunch to every bite. Ready in just 25 minutes, this easy vegan recipe makes a delicious on-the-go lunch or light dinner option. Indulge guilt-free with this wholesome, plant-based meal that’s perfect for meal prep or a quick, nutritious bite.
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Recipe Information
Ingredients
- 4 pieces Whole wheat tortilla (vegan)
- 4 cups Fresh spinach
- 1 block (14 oz) Extra firm tofu
- 3 tablespoons Lemon juice
- 1.5 tablespoons Apple cider vinegar
- 2 tablespoons Nutritional yeast
- 1 teaspoon Garlic powder
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Hummus
- 1 medium Cucumber
- 1 medium Tomato
- 0.25 medium Red onion
Instructions
Press the tofu: Drain the tofu and wrap it in a clean kitchen towel or paper towel. Place a heavy object, like a cast iron pan, on top for 10 minutes to remove excess moisture.
Make the vegan feta: Crumble the pressed tofu into small pieces in a medium-sized mixing bowl. Add lemon juice, apple cider vinegar, nutritional yeast, garlic powder, dried oregano, salt, and black pepper. Mix well to coat the tofu evenly and set aside to marinate.
Prep the vegetables: Thinly slice the cucumber, tomato, and red onion. Wash and dry the fresh spinach.
Warm the tortilla: Heat a large skillet over medium heat. Warm each tortilla for 30 seconds per side until pliable, but not crispy.
Assemble the wraps: Spread 2 tablespoons of hummus in the center of each tortilla. Layer with 1 cup of spinach, a portion of the marinated tofu feta, and slices of cucumber, tomato, and red onion.
Fold the wrap: Fold in the sides of the tortilla and roll it tightly from the bottom up to create a wrap. Slice in half if desired.
Serve: Enjoy immediately or wrap in parchment paper for an easy portable meal.
Nutrition Facts
Calories |
1533 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.8 g | 87% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 9.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3850 mg | 167% | |
| Total Carbohydrate | 151.2 g | 55% | |
| Dietary Fiber | 36.0 g | 129% | |
| Total Sugars | 22.9 g | ||
| Protein | 99.6 g | 199% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3110 mg | 239% | |
| Iron | 26.1 mg | 145% | |
| Potassium | 2501 mg | 53% | |
*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.
