This vegan tofu and chickpea wrap is a delicious and nutritious plant-based dish that is simple and satisfying. It is ideal to make ahead for easy lunches during the week!
Get ready for a tasty treat – a crispy tofu and chickpea wrap loaded with mushrooms, zucchini, and fresh herbs. This recipe brings together the creamy texture of silken tofu, the goodness of chickpea flour, and the deliciousness of veggies.
I admit that I am a person who likes to eat oatmeal, and granola for breakfast, but I love change and variety in my food which is why such a dish fully satisfies me. Delicious and filling. In addition, if you do not have time to eat it at home, wrap it in foil or wax wrap and reheat it at work or simply eat it cold. Equally delicious!
Crafting this easy and crispy Tofu and chickpea wrap Filling
This tofu wrap is also very versatile because you can change the veggies added according to availability or preference! Putting together a healthy wrap might be one of the simplest things you do in your kitchen. Don’t think of fancy ingredients or superfoods. I am sure that you are like me and always have some extra leftovers of veggies, chickpeas, hummus, or herbs that are starting to look a bit sad that I need to use up.
In addition, a meal prepared at home will, of course, save a few pennies for something extra 😉.
In this recipe, I used leftover silken tofu I had in a fridge and half of a zucchini and mushrooms leftover.
If you don’t have any silken tofu you can put just chickpea scramble that I have on my website!
Ingredients you need to make this tofu and chickpea wrap
Chickpea flour –
Silken tofu
Veggies: Mushrooms, Zucchini, Onion
Wholemeal tortilla (such as roti)
Fresh herbs – Chopped parsley, Chopped chives, Salt, Pepper
Instructions:
- Begin by finely chopping the onion, mushrooms, and zucchini into small, uniform pieces.
- Heat a nonstick frying pan over medium heat. Add the chopped mushrooms and onions, sautéing until they become soft and aromatic. Optionally, you can add zucchini at this stage, but the recipe suggests adding it later for a crisper texture.
- In a mixing bowl, combine the chickpea flour, water, and silken tofu. Whisk the mixture until the silken tofu breaks down, creating a somewhat even consistency.
- Introduce the chopped parsley and chives to the chickpea flour and tofu mixture, enhancing the flavors of the wrap.
- Incorporate the chickpea flour and tofu mixture into the sautéed vegetables in the pan. Continue cooking until the chickpea flour is fully cooked, resulting in a drier mixture.
- If you’ve opted to keep the zucchini crisper, add it to the bottom of the wholemeal tortilla.
- Place the fried chickpea and tofu mixture on top of the zucchini, creating a flavorful filling for your wrap.
- Carefully wrap the tortilla like a burrito, ensuring all the delightful fillings are snugly enclosed.
- For an extra layer of deliciousness, transfer the wrapped tortilla to a grill and cook until the wrap achieves a crispy, golden-brown texture.
How to make this tofu and chickpea wrap even more healthy?
You can make tortillas your own tortilla wrap! ( try this one). Believe me, they are not hard to do. Don’t get me wrong I absolutely love making my own wraps, but sometimes I choose the buy ones out to save time plus the Asian shop near me has the most delicious soft rotis that are incredibly delicious.
Alternatively, you can use your collard leaf like Minimalist Baker shows and it will be equally delicious
You will love this recipe:
Healthy
Versatile
Easy
Simple
Plant-based
SERIOUSLY satisfying
Frequently asked questions
Can I use regular tofu?
Silken tofu is creamier, but soft tofu works too.
What if I’m gluten-free?
Choose gluten-free tortillas or lettuce leaves.
How can I make the tofu and chickpea wrap crispier?
You could you a drop of oil on the grill so the wrap gets extra crispy!
Storing and Reheating Your Chickpea Tofu Wrap
After enjoying your scrumptious crispy chickpea tofu wrap, you might have some leftovers. Here’s how to store and reheat them for another delightful meal:
Storing Instructions:
To keep your wrap fresh, follow these steps:
Wrap the leftover chickpea tofu wrap tightly in plastic wrap or aluminum foil.
Place the wrapped wrap in an airtight container to prevent moisture and air exposure.
Store it in the refrigerator for up to 2-3 days.
Reheating Instructions:
When you’re ready to enjoy your leftover wrap, follow these reheating tips:
Oven: Preheat your oven to 350°F (175°C). Remove the wrap from the refrigerator and unwrap it. Place it on a baking sheet and warm it in the oven for about 10-15 minutes or until heated through.
Microwave: If you’re looking for a quicker option, use the microwave. Unwrap the wrap and place it on a microwave-safe plate. Heat on medium power in 30-second intervals, checking and flipping as needed, until warmed.
Pan: For a touch of crispiness, reheat your wrap in a nonstick pan over medium heat. Cook for a few minutes on each side until it’s warmed and the tortilla becomes slightly crispy again.
Remember, reheating times may vary depending on your equipment and the size of your wrap. Keep an eye on it to prevent overcooking.
By following these simple steps, you can enjoy the deliciousness of your chickpea tofu wrap even after it’s been stored in the refrigerator.
Expert Tips:
- Try various veggie combos for a change.
- Add your favorite sauces to the wrap.
- Don’t overfill to make wrapping and grilling easier.
Serving suggestions:
The wrap is delicious on its own but is even better paired with one of my few favorite soups:
Roasted tomato and squash soup
Other lunch or breakfast recipes to try:
Asparagus and mushroom risotto
If you try this recipe for Chickpea and tofu wrap, feel free to leave me a comment and a star rating. And if you share a photo of your healthy and delicious soup on Instagram please tag me @pronounced and use hashtag #pronounced as I LOVE seeing your remakes! HAPPY COOKING 🍽️!
Chickpea and tofu wrap
Ingredients
- ⅓ cup chickpea flour
- 50 gram silken tofu
- ⅓ cup water
- ½ cup mushrooms
- 1 cup zucchini
- 1 small onion
- 1 wholemeal tortilla I used roti
- 1 tbsp chopped parsley
- 1 tbsp chopped chives
- salt and pepper to taste
Instructions
- Chop your onion, mushrooms and zucchini into small pieces.
- Heat the nonstick frying pan and fry your mushrooms and onions till nice and soft. You can add the zucchini here to but I really dont like cooked zucchini so I add it at the end of cooking at the bottom of my wrap.
- In a mixing bowl add your chickpea flour, water, and silken tofu. Mix everything together with a whisk till you break the tofu down and get someway even consistency.
- Add your herbs to the mix.
- Add the mix to your vegetables and keep frying till the chickpea flour cooks through ( the mix will get dryer ).
- As mentioned before I add my zucchini to the bottom of my wrap and then I add the fried chickpea/ tofu mix and wrap it like a burrito.
- The next extra step makes a huge difference… I grill my wrap till is nice and crispy !
💡Fun facts:
- Chickpeas contain a huge number of antioxidants, vitamins, and minerals including folate, magnesium, vitamin b6, vitamin c, iron, potassium, calcium, phosphorus, and zinc. They are also high in protein so are a fantastic alternative to meat for vegetarians.
- Tofu is as ancient as artifacts you see in a museum! The first written record of tofu dates back to 950 AD. One fascinating theory about how it was first produced is that a cook seasoned warmed soy milk with some sea salt. After forgetting it for a long time, the milk began to curdle which produced the curds we now know as tofu!
https://facts.net/lifestyle/food/tofu-facts/
IF YOU HAVE PINTEREST YOU CAN FIND ME HERE AND PIN THE FOLLOWING PICTURE IF YOU LIKE
Looks good! I am tryin to eat more healthy.
Author
Thaat’s great tp hwar! This wrap is on repeat in my lunch box 😉