Tofu Scramble Wrap
Easy 20-minute Tofu Scramble Wrap made with the best tofu scramble you have ever tasted! This wrap is rich in plant-based protein and incorporates nutritious greens, making it a fantastic choice for breakfast, lunch, or a quick dinner. Enjoy the delightful flavors and textures that come together in this simple yet satisfying meal.
Why You’ll Love This Recipe
- Quick to Prepare: This recipe takes just 20 minutes from start to finish, perfect for busy mornings!
- Nutritious Ingredients: Packed with protein from tofu and healthy fats from avocados, this wrap fuels your day.
- Versatile Meal Option: Enjoy it for breakfast, lunch, or dinner. Customize your wrap with different veggies or sauces!
- Flavorful and Satisfying: The combination of spices and creamy avocado creates a deliciously rich taste.
- Plant-Based Goodness: A great option for vegans or anyone looking to eat more plant-based meals without sacrificing flavor.
Tools and Preparation
To make your Tofu Scramble Wrap efficiently, gather the essential tools listed below.
Essential Tools and Equipment
- Nonstick skillet
- Medium bowl
- Fork or hands (for crumbling tofu)
- Measuring cups and spoons
- Spatula
Importance of Each Tool
- Nonstick skillet: Ensures easy cooking and prevents the tofu from sticking.
- Medium bowl: Perfect for mixing your eggy sauce ingredients without any mess.
- Spatula: Helps to gently toss the tofu without crumbling it too much.
Ingredients
Ingredients for Tofu Scramble Wrap:
– 14 to 16 ounces firm tofu (preferably pressed)
– 1/2 cup unsweetened nondairy milk (oat, soy, almond, or cashew)
– 3 tablespoons nutritional yeast
– 1 3/4 teaspoons Dijon mustard
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– 1/2 teaspoon garlic powder
– 1/2 teaspoon onion powder
– 1/4 to 1/2 teaspoon kala namak (optional)
– 1 tablespoon olive oil (optional)
– Salt (to taste)
– Freshly ground black pepper (to taste)
– 6 large tortillas (10 to 12 inches)
– 12 slices vegan cheese (or 2 cups cheeze shreds)
– 3 small avocados (sliced)
– 4 cups chopped fresh kale (or spinach, sautéed in olive oil)
How to Make Tofu Scramble Wrap
Step 1: Crumble Tofu
Break the pressed tofu into about 1-inch chunks using your hands or a fork. Set aside.
Step 2: Make Eggy Sauce
In a medium bowl, mix the following ingredients until well combined:
Nondairy milk
Nutritional yeast
Dijon mustard
Turmeric
Paprika
Garlic powder
Onion powder
Kala namak
Step 3: Cook Tofu
Heat the oil over medium-high heat in a large nonstick skillet.
Transfer the tofu chunks to the pan in a single layer.
Cook undisturbed for about 3 minutes.
Stir frequently for an additional 4 minutes until lightly golden. Be gentle when tossing to maintain texture.
Step 4: Add Sauce and Mix
Pour the prepared sauce over the cooked tofu.
Gently fold the sauce into the tofu.
Cook for about 2 more minutes until you reach your desired consistency.
Step 5: Wrap It Up
On each tortilla:
Place two slices of vegan cheese or one-third cup of cheeze shreds.
Add sliced avocado and sautéed kale.
Divide the scrambled tofu evenly among the wraps and fold them up tightly.
Step 6: Optional Heating
If you prefer warm wraps:
Heat them in a nonstick skillet over medium heat for about 2 minutes on each side until golden brown and cheese is melted.
Enjoy your delicious Tofu Scramble Wraps!
How to Serve Tofu Scramble Wrap
Tofu Scramble Wraps are not only versatile but also deliciously satisfying. You can enhance your wrap experience by adding complementary ingredients or sides that elevate the meal.
Fresh Salsa
- A vibrant mix of tomatoes, onions, and cilantro adds a refreshing crunch to your wraps. Consider serving it on the side for dipping.
Vegan Sour Cream
- A dollop of vegan sour cream can introduce a creamy, tangy flavor that balances the spices in the tofu scramble.
Hot Sauce
- For those who enjoy some heat, a splash of hot sauce can transform your Tofu Scramble Wrap into a spicy delight.
Fresh Herbs
- Garnish with chopped fresh herbs like cilantro or parsley for an extra burst of flavor and a pop of color.
Pickled Jalapeños
- These add a zesty kick that complements the creamy avocado and enhances the overall taste of your wrap.
Crunchy Slaw
- A simple slaw made from cabbage and carrots provides an excellent crunch and adds texture to each bite of your wrap.
How to Perfect Tofu Scramble Wrap
Achieving the perfect Tofu Scramble Wrap is all about technique and balance. Here are some tips to ensure your wraps are delightful every time.
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Use pressed tofu: Pressing the tofu removes excess water, resulting in a firmer texture that holds up better during cooking.
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Adjust seasoning: Taste as you go! Adjust salt and spices according to your preference for maximum flavor.
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Don’t overcook: Cook just until lightly golden; overcooking can lead to a dry scramble.
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Experiment with veggies: Feel free to add other sautéed vegetables like bell peppers or mushrooms for added nutrition and flavor.
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Wrap tightly: Fold your tortillas snugly around the filling to prevent spills while eating.
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Consider grilling: For added flavor, grill your wraps for a crispy exterior and melted cheese on the inside.
Best Side Dishes for Tofu Scramble Wrap
Completing your meal with delicious side dishes can enhance the overall experience of enjoying Tofu Scramble Wraps. Here are some great options:
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Sweet Potato Fries: Baked or air-fried sweet potato fries offer a sweet contrast to the savory wrap.
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Fruit Salad: A mix of seasonal fruits provides a refreshing, sweet ending to your meal.
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Chickpea Salad: A protein-packed chickpea salad with lemon dressing adds extra nutrition and complements the wrap well.
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Quinoa Salad: Lightly seasoned quinoa salad brings additional fiber and protein, making it perfect for meal prep.
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Roasted Veggies: Seasonal roasted vegetables add depth and color to your plate while being easy to prepare.
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Hummus with Veggies: Serve hummus alongside fresh veggie sticks for dipping, adding both crunch and creaminess.
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Grilled Corn on the Cob: Sweet grilled corn makes an excellent side dish that pairs nicely with Mexican-inspired flavors in the wrap.
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Cauliflower Rice: Light and fluffy cauliflower rice is an excellent low-carb option that complements any wrap beautifully.
Common Mistakes to Avoid
Tofu Scramble Wraps are delicious, but there are a few common mistakes that can diminish their quality. Here are some to watch out for:
- Using the wrong tofu: Not all tofu is created equal. For the best texture in your Tofu Scramble Wrap, use firm or extra-firm tofu. Soft tofu can result in a mushy filling.
- Skipping the pressing step: Pressing your tofu helps remove excess moisture, which prevents sogginess in your wraps. Always press your tofu before cooking for the best results.
- Not seasoning adequately: Tofu can be bland on its own. Be generous with spices and seasonings to enhance flavor. Don’t forget to taste as you go!
- Overcooking or undercooking the tofu: Cooking tofu properly is key. Aim for a lightly golden color without burning it. This brings out its nutty flavor.
- Using too much filling: While it’s tempting to overstuff your wraps, this can lead to messy eating. Use just enough filling so you can easily fold and enjoy without spillage.
Storage & Reheating Instructions
Refrigerator Storage
- Store any leftover Tofu Scramble Wraps in an airtight container.
- They will stay fresh for up to 3 days in the refrigerator.
Freezing Tofu Scramble Wrap
- Wrap each Tofu Scramble Wrap tightly in plastic wrap or foil.
- Place them in a freezer-safe bag or container; they can be frozen for up to 2 months.
Reheating Tofu Scramble Wrap
- Oven: Preheat oven to 350°F (175°C). Place wraps on a baking sheet and heat for about 10-15 minutes until warm.
- Microwave: Heat on medium power for 1-2 minutes, checking every 30 seconds until warmed through.
- Stovetop: Heat a nonstick skillet over medium heat and cook each side for about 2-3 minutes until heated and slightly crispy.
Frequently Asked Questions
Here are some common questions about making Tofu Scramble Wraps:
What is a Tofu Scramble Wrap?
A Tofu Scramble Wrap is a delicious vegan dish made with crumbled tofu mixed with spices and wrapped in tortillas, often served with avocados and greens.
Can I meal prep Tofu Scramble Wraps?
Yes! These wraps are perfect for meal prepping. You can prepare the filling ahead of time and assemble them when ready to eat.
How do I customize my Tofu Scramble Wrap?
You can add various vegetables like bell peppers, onions, or mushrooms. Swap out kale for spinach or add hot sauce for extra heat!
What type of tortillas work best?
While any large tortillas will work, whole wheat or gluten-free options are great choices if you’re looking for healthier alternatives.
Final Thoughts
The Tofu Scramble Wrap is an easy-to-make meal that’s not only packed with flavor but also highly versatile. You can customize it according to your taste preferences, making it suitable for any breakfast or lunch occasion. Try it out today and feel free to experiment with different ingredients!
Tofu Scramble Wrap
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: Serves 6 wraps 1x
- Category: Main
- Method: Frying
- Cuisine: Vegan
Description
Indulge in the quick and nutritious delight of a Tofu Scramble Wrap, perfect for busy mornings or a satisfying lunch. This vegan wrap is filled with crumbled tofu sautéed to golden perfection, seasoned with savory spices, and paired with creamy avocado and fresh greens. In just 20 minutes, you can whip up this protein-rich meal that’s not only delicious but also highly customizable.
Ingredients
- 14 to 16 ounces firm tofu (preferably pressed)
- 1/2 cup unsweetened nondairy milk (oat, soy, almond, or cashew)
- 3 tablespoons nutritional yeast
- 1 3/4 teaspoons Dijon mustard
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 to 1/2 teaspoon kala namak (optional)
- 1 tablespoon olive oil (optional)
- Salt (to taste)
- Freshly ground black pepper (to taste)
- 6 large tortillas (10 to 12 inches)
- 12 slices vegan cheese (or 2 cups cheeze shreds)
- 3 small avocados (sliced)
- 4 cups chopped fresh kale (or spinach, sautéed in olive oil)
Instructions
- Crumble the tofu into 1-inch chunks.
- In a bowl, whisk together nondairy milk, nutritional yeast, Dijon mustard, turmeric, paprika, garlic powder, onion powder, and kala namak.
- Heat olive oil in a nonstick skillet over medium-high heat. Add tofu and cook until golden.
- Pour the sauce over the tofu and cook for an additional 2 minutes.
- On each tortilla, layer vegan cheese, sliced avocado, sautéed greens, and scrambled tofu. Wrap tightly.
- For warm wraps, grill on both sides until golden and cheese melts.
Nutrition
- Serving Size: 1 serving
- Calories: 340
- Sugar: 3g
- Sodium: 680mg
- Fat: 19g
- Saturated Fat: 3g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 16g
- Cholesterol: 0mg
