Save A vibrant, plant-based twist on popular viral recipes, swapping traditional cheeses or meats with tofu and other vegan alternatives for a delicious, satisfying meal.
This recipe was inspired by the countless viral dishes online, and I loved creating a vegan-friendly version that everyone in my family could enjoy. The swaps were simple but made a big difference in flavor and nutrition.
Ingredients
- Extra-firm tofu: 400 g, pressed and cubed
- Nutritional yeast: 2 tbsp
- Soy sauce (or tamari for gluten-free): 3 tbsp
- Olive oil: 1 tbsp
- Lemon juice: 2 tbsp (1 for marinade, 1 for sauce)
- Smoked paprika: 1 tsp
- Red bell pepper: 1, diced
- Zucchini: 1, diced
- Red onion: 1 small, sliced
- Cherry tomatoes: 100 g, halved
- Plant-based yogurt: 120 ml, unsweetened
- Tahini: 1 tbsp
- Garlic: 1 clove, minced
- Salt and pepper: To taste
- Whole wheat wraps or pita breads (gluten-free if needed): 4
- Fresh parsley: Chopped, for serving
Instructions
- Prepare oven:
- Preheat oven to 200°C (400°F). Line a baking tray with parchment paper.
- Marinate tofu:
- In a bowl, whisk together soy sauce, olive oil, lemon juice, and smoked paprika. Add tofu cubes, toss to coat, and marinate for 10 minutes.
- Roast ingredients:
- Arrange tofu and all chopped vegetables on the baking tray. Roast for 20 25 minutes, turning once, until tofu is golden and vegetables are tender.
- Make sauce:
- Meanwhile, mix plant-based yogurt, tahini, garlic, and lemon juice in a small bowl. Season with salt and pepper.
- Assemble wraps or pitas:
- Warm wraps or pita breads. Fill each with roasted tofu and vegetables. Drizzle with tahini-yogurt sauce and sprinkle with fresh parsley.
- Serve:
- Serve immediately.
Save We made this together over the weekend and the whole household jumped in to help chop veggies. Even our youngest loved loading up their wrap and choosing their favorite toppings.
Required Tools
Baking tray, mixing bowls, knife, cutting board, oven
Allergen Information
Contains soy (tofu, soy sauce), sesame (tahini), and gluten (wraps/pita unless using gluten-free). Always check ingredient labels for hidden allergens.
Nutritional Information (per serving)
Calories: 320, Total Fat: 10 g, Carbohydrates: 37 g, Protein: 18 g
Save This recipe is a feel-good dish perfect for sharing and adapting to suit every taste. Enjoy the burst of colors and textures with each bite!
Cooking Guide
- → How do I press tofu for this dish?
Wrap tofu in kitchen towels and place a heavy object on top for 10–15 minutes to remove excess moisture and ensure a firmer texture when roasted.
- → Can I substitute another protein aside from tofu?
Tempeh or canned chickpeas work well as alternatives. Adjust marinade and roasting time as needed for best results.
- → What wraps are best for serving?
Whole wheat pita, tortillas, or gluten-free wraps offer flexibility. Choose based on dietary preferences and desired texture.
- → Is this suitable for meal prep?
Yes, roasted tofu and veggies store well in the fridge. Assemble wraps and sauce just before serving for maximum freshness.
- → What sauce can be used if not tahini?
Cashew cream, avocado spread, or simple vegan yogurt with herbs can provide a delicious alternative if tahini is unavailable.
- → Does the dish pair well with certain beverages?
A crisp, vegan-certified Sauvignon Blanc complements the flavors. For a non-alcoholic option, try sparkling water with lemon.