Tofu Scramble Wrap
Easy 20-minute Tofu Scramble Wrap made with the best tofu scramble you have ever tasted! This dish is rich in plant-based protein and packed with greens, making it the perfect fuel to start your day. Whether you’re preparing a quick breakfast, a satisfying lunch, or a nutritious snack, this Tofu Scramble Wrap fits the bill. It’s simple to make, bursting with flavor, and can be customized with your favorite ingredients.
Why You’ll Love This Recipe
- Quick and Easy: This Tofu Scramble Wrap takes just 20 minutes to prepare, making it ideal for busy mornings or meal prep.
- Packed with Nutrients: Rich in plant-based protein and loaded with greens, this wrap supports a healthy lifestyle.
- Flavorful: With spices like turmeric and paprika, each bite is filled with a delightful taste that you’ll crave.
- Versatile: Customize your wrap with different vegetables or sauces to suit your taste preferences.
- Vegan-Friendly: Perfect for those following a plant-based diet without compromising on flavor or satisfaction.
Tools and Preparation
To create the perfect Tofu Scramble Wrap, having the right tools can make all the difference. Here are some essential items you’ll need:
Essential Tools and Equipment
- Nonstick skillet
- Medium bowl
- Fork or hands (for crumbling tofu)
- Spatula
- Measuring cups and spoons
Importance of Each Tool
- Nonstick skillet: Prevents sticking and makes cooking the tofu easier while ensuring even browning.
- Medium bowl: Ideal for mixing sauces without splattering, keeping your workspace tidy.
- Spatula: Helps gently fold the tofu into the sauce without breaking it apart too much.
Ingredients
For the Tofu Scramble
- 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)
For Assembling the Wraps
- 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 together:
nondairy milk
nutritional yeast
Dijon mustard
turmeric
paprika
garlic powder
onion powder
(optional: kala namak)
Step 3: Cook Tofu
Heat oil over medium-high heat in a large nonstick skillet. Transfer tofu chunks to the pan in a single layer.
1. Cook undisturbed for 3 minutes.
2. Stir frequently for about 4 more minutes until lightly golden.
3. Be gentle while stirring to avoid crumbling too much.
Step 4: Add Sauce and Mix Gently
Pour the eggy sauce over the cooked tofu. Mix gently by folding the tofu into the sauce. Cook for about 2 more minutes until reaching your desired consistency.
Step 5: Wrap Your Ingredients
On each tortilla:
1. Place two slices of vegan cheese or one-third cup cheeze shreds.
2. Top with sliced avocado and sautéed kale.
3. Divide the tofu scramble evenly among wraps and fold them up.
Step 6: Optional Heating
For extra deliciousness, heat wraps in a nonstick skillet over medium heat for about 2 minutes on each side until melted cheese oozes out and tortillas turn golden brown.
Enjoy your flavorful Tofu Scramble Wrap!
How to Serve Tofu Scramble Wrap
Tofu Scramble Wraps are a versatile dish that can be enjoyed in various ways. Whether you’re serving them for breakfast, lunch, or dinner, these wraps can be customized to suit your taste.
Breakfast Style
- Add Fresh Herbs: Sprinkle chopped fresh herbs like cilantro or parsley on top for an added burst of flavor.
- Serve with Salsa: A side of salsa can enhance the wrap and add a zesty kick to your meal.
Lunch On-the-Go
- Pack for Lunch: Wrap them tightly in foil for a convenient lunch option that travels well.
- Pair with a Salad: Serve alongside a refreshing green salad topped with vinaigrette to balance the meal.
Dinner Feast
- Top with Hot Sauce: Drizzle your favorite hot sauce over the wraps for added spice.
- Include Rice or Quinoa: Serve the wraps with a side of brown rice or quinoa for a heartier dinner.
Snack Time
- Slice into Pinwheels: Cut the wraps into small pinwheels for a fun snack option at parties.
- Accompany with Dips: Provide hummus or guacamole on the side for dipping.
How to Perfect Tofu Scramble Wrap
Creating the perfect Tofu Scramble Wrap is easy once you know some simple tips. Follow these suggestions to elevate your dish!
- Use Firm Tofu: Choose firm tofu for the best texture. It holds its shape better during cooking.
- Press Before Cooking: Pressing tofu removes excess moisture, which helps prevent sogginess in your wraps.
- Experiment with Spices: Feel free to adjust spices according to your preferences. Adding cumin or chili powder can give it an extra kick.
- Don’t Overcook the Tofu: Cook until lightly golden but still soft; overcooking can lead to dryness.
- Wrap Tightly: Ensure you wrap the tortillas tightly around the filling to avoid spills while eating.
- Heat Before Serving: A quick heat in a skillet before serving can melt the cheese and enhance flavors.
Best Side Dishes for Tofu Scramble Wrap
Pairing side dishes with your Tofu Scramble Wrap can make your meal more satisfying. Here are some delicious options:
- Fresh Fruit Salad: A colorful mix of seasonal fruits adds sweetness and freshness to balance the savory wrap.
- Roasted Potatoes: Crispy roasted potatoes seasoned with herbs complement the flavors in the wrap nicely.
- Crispy Kale Chips: Baked kale chips provide a crunchy texture and are a nutritious addition to your meal.
- Chickpea Salad: A protein-packed chickpea salad with lemon and herbs brings freshness and enhances nutrition.
- Grilled Vegetables: Charred veggies like zucchini and bell peppers add depth and smokiness to your dining experience.
- Avocado Toast: Creamy avocado toast makes for an indulgent yet healthy side that pairs well with any wrap.
- Cucumber Raita: This cooling yogurt dip complements spicy flavors and is refreshing alongside the warm wrap.
- Quinoa Salad: A light quinoa salad loaded with veggies offers additional protein and fiber while keeping things vibrant.
Common Mistakes to Avoid
When making your Tofu Scramble Wrap, staying aware of common pitfalls can enhance your cooking experience and the final dish.
- Ignoring the tofu pressing: Not pressing the tofu can lead to excess moisture, resulting in a soggy scramble. Always press firm tofu for at least 15-30 minutes before use.
- Overcooking the tofu: Cooking the tofu too long can make it rubbery. Aim for a light golden color and remove it from heat when it reaches that stage.
- Skimping on spices: A bland scramble is often a result of not using enough spices. Be generous with seasonings to elevate flavor and enjoy a delicious wrap.
- Skipping the sauce mixing: Failing to thoroughly mix the sauce can lead to uneven flavor distribution. Ensure all ingredients are well combined before adding them to the tofu.
- Filling wraps too much: Overstuffing your wraps can make them difficult to fold and eat. Use just enough filling to keep them manageable without spilling.
Storage & Reheating Instructions
Refrigerator Storage
- Store your Tofu Scramble Wrap in an airtight container.
- Refrigerate for up to 3 days for best quality.
Freezing Tofu Scramble Wrap
- Wrap each individual Tofu Scramble Wrap tightly in plastic wrap or foil.
- Freeze for up to 2 months for optimal freshness.
Reheating Tofu Scramble Wrap
- Oven: Preheat the oven to 350°F (175°C). Place wraps on a baking sheet and reheat for about 10-15 minutes, or until warmed through.
- Microwave: Place the wrap on a microwave-safe plate and heat for 1-2 minutes until warm. Adjust time based on your microwave’s power.
- Stovetop: Heat a nonstick skillet over medium heat. Cook the wraps for about 2-3 minutes per side until crispy and heated through.
Frequently Asked Questions
Here are some common questions about making Tofu Scramble Wraps that might help you out.
What is a Tofu Scramble Wrap?
A Tofu Scramble Wrap is a delicious vegan meal made by filling tortillas with flavorful scrambled tofu, veggies, and optional toppings like avocado and cheese.
Can I customize my Tofu Scramble Wrap?
Absolutely! You can add any vegetables or seasonings you love, such as bell peppers, mushrooms, or different spices, making each wrap unique and satisfying.
Is the Tofu Scramble Wrap healthy?
Yes! This wrap is rich in plant-based protein from tofu, packed with nutrients from greens like kale, and can be tailored to fit various dietary needs.
How do I make my Tofu Scramble more flavorful?
Add more spices or herbs according to your taste preferences. Ingredients like nutritional yeast, garlic powder, or fresh herbs can greatly enhance flavor.
Final Thoughts
The Tofu Scramble Wrap is not only quick and easy but also versatile. Its hearty filling provides a nutritious start to your day or makes for an excellent snack. Feel free to customize it with your favorite toppings or spices for an even more delightful experience!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: 6 servings 1x
Description
Discover the delicious world of Tofu Scramble Wraps, a quick and nutritious meal perfect for breakfast, lunch, or a satisfying snack. In just 20 minutes, you can create a vibrant wrap filled with flavor and packed with plant-based protein. Made with crumbled tofu sautéed to golden perfection and topped with creamy avocado, vegan cheese, and fresh kale, this dish is versatile enough to suit any palate. Customize it with your favorite veggies and spices for a delightful twist! Whether you’re on a busy schedule or looking for a filling meal prep option, these wraps are sure to become a staple in your kitchen.
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 pressed tofu into 1-inch chunks.
- In a medium bowl, mix nondairy milk, nutritional yeast, Dijon mustard, turmeric, paprika, garlic powder, onion powder, and kala namak (if using).
- Heat oil in a nonstick skillet over medium-high heat and add tofu. Cook undisturbed for 3 minutes; stir gently for another 4 minutes until lightly golden.
- Pour sauce over cooked tofu and gently fold to coat. Cook for an additional 2 minutes.
- Assemble wraps by adding vegan cheese slices, avocado slices, sautéed kale, and an even portion of tofu scramble into each tortilla; fold tightly.
- Optionally, heat the wrapped tortillas in the skillet for 2 minutes on each side until golden and melty.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Sautéing
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 390
- Sugar: 3g
- Sodium: 720mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 17g
- Cholesterol: 0mg
