Vegan Greek Wrap With Tofu And Tzatziki
An easy vegan Greek wrap is packed with fresh veggies, juicy savory grilled tofu, and a creamy tzatziki sauce, that makes this wrap a taste sensation that you will crave again and again. It is vegan, vegetarian, gluten-free, and dairy free.
ESTIMATED COST : $7.10 or $3.55 a serve
Equipment
- Tofu press, optional
Ingredients
For the tofu
- 250 grams (8.8 ounces) of firm, or extra-firm tofu
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- 1 teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
For the vegan Greek salad
- 60 grams (2 ounces, ½ cup) of cucumber, diced
- 60 grams (2 ounces) of cherry tomatoes, halved (or 1 small tomato diced)
- 30 grams (1 ounce) red onion, thinly sliced (or ¼ of a small red onion)
- 60 grams (2 ounces) of capsicum (bell pepper), diced (or ¼ of small capsicum)
- 5 kalamata olives, pitted and chopped
For the tzatziki
- 60 grams (2 ounces, ¼ cup) of plain vegan yogurt, or sour cream
- 15 grams (½ounces, 1½) tablespoons of fresh parsley chopped
- 60 grams (2 ounces, ½ cup) of cucumber, seeded and finely diced
- ¼ teaspoon dried dill or to taste
- ½ small garlic clove, minced
- 2 teaspoon lemon juice, or to taste
- Ground black pepper, to taste
Wrap
- Chopped lettuce, as much as you like
- 2 large tortilla wraps, regular or gluten-free
Instructions
Marinate tofu - see notes below about advanced prep
- Optional: If you want the tofu to have a firmer, meatier texture, you can press it before marinating - see notes below.
- In a small bowl, whisk together the olive oil, lemon juice, onion powder, garlic powder, oregano, salt, and pepper.
- Cut the tofu into bite-sized cubes and place them into a shallow dish or a zip-lock bag.
- Pour the marinade over the tofu and toss to coat.
- Cover the dish or seal the bag and refrigerate for 30 minutes or overnight.
Make tzatziki and salad
- Combine the cucumber, tomato, onion, capsicum (bell pepper), and olives in a bowl and put aside.
- In another bowl, combine the yogurt, parsley, dill, and minced garlic season to taste with lemon juice, salt, and pepper. Put aside.
Cook the tofu
- Heat a skillet over medium-high heat and cook the tofu on each side for 3-4 minutes or until it is browned and hot.
To Make The wraps
- Lay out the tortillas on a flat surface. Place a handful of lettuce on each wrap, then divide the vegetables and pan-fried tofu between the two.
- Drizzle over the dressing.
- Roll tightly to wrap the filling inside and enjoy!
Notes
To reduce the preparation time on the day of making the wrap, consider pressing and marinating the tofu the day before.
If you opt to press and marinate the tofu on the same day, you should factor in an extra hour of preparation time - 30 minutes for pressing the tofu and at least 30 minutes for marinating it.
How to press tofu
- Remove the tofu from its packaging and drain off any excess liquid.
- Place the tofu onto a plate lined with a folded length of absorbent paper or a folded dishcloth.
- Place the tofu on top of the absorbent paper on the plate and add another layer of absorbent paper to the top.
- Place a flat plate or tray on top of the tofu.
- Place weight onto the plate. The weight should be large enough and heavy enough to press evenly over the top of the tofu without crushing it.
- Let the tofu sit for about 30 minutes. If the towels get too wet, you may need to replace them with fresh ones and continue pressing.
Nutrition Facts
Vegan Greek Wrap With Tofu And Tzatziki
Serving Size
1 wrap
Amount per Serving
Calories
265
% Daily Value*
Fat
20
g
31
%
Saturated Fat
3
g
19
%
Monounsaturated Fat
11
g
Polyunsaturated Fat
3
g
Trans Fat
0
g
Cholesterol
0
mg
0
%
Sodium
479
mg
21
%
Potassium
577
mg
16
%
Carbohydrates
20
g
7
%
Fiber
5
g
21
%
Sugar
9
g
10
%
Protein
9
g
18
%
* Percent Daily Values are based on a 2000 calorie diet.