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 ideal fuel to kickstart your day. Whether you’re preparing breakfast for a busy morning, a quick lunch, or a satisfying snack, this Tofu Scramble Wrap is versatile and delicious.
Why You’ll Love This Recipe
- Quick and Easy: This recipe comes together in just 20 minutes, perfect for anyone on the go.
- Nutritious: Packed with plant-based protein from tofu and nutrients from fresh greens, it’s a great way to start your day healthily.
- Flavorful: The combination of spices and nutritional yeast gives this scramble an eggy flavor that will satisfy any palate.
- Customizable: Feel free to add your favorite veggies or swap out the greens for what you have on hand.
- Vegan-Friendly: This wrap caters to those following a vegan lifestyle without sacrificing taste.
Tools and Preparation
To make your Tofu Scramble Wrap, you need a few essential tools to ensure everything goes smoothly.
Essential Tools and Equipment
- Nonstick skillet
- Mixing bowl
- Fork or hands (for crumbling tofu)
- Measuring cups and spoons
- Spatula
Importance of Each Tool
- Nonstick skillet: Prevents sticking, allowing for easy cooking and cleanup.
- Mixing bowl: Essential for combining ingredients without making a mess.
- Measuring cups and spoons: Ensure accurate ingredient amounts for the best flavor.
Ingredients
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)
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:
1. Nondairy milk
2. Nutritional yeast
3. Dijon mustard
4. Turmeric
5. Paprika
6. Garlic powder
7. Onion powder
8. Kala namak
Step 3: Cook Tofu
Heat oil over medium-high heat in a large nonstick skillet.
1. Transfer the tofu chunks to the pan in a single layer.
2. Cook undisturbed for about 3 minutes.
3. Stir frequently for an additional 4 minutes until lightly golden—be gentle not to crumble it too much.
Step 4: Add Sauce and Mix
Add the prepared sauce to the tofu mixture:
1. Gently fold the sauce into the tofu.
2. Cook for about another 2 minutes until reaching your desired consistency.
Step 5: Wrap
Assemble each wrap by placing:
1. Two slices of vegan cheese or one-third cup of cheeze shreds onto a tortilla.
2. Top with avocado slices and sautéed kale.
3. Divide the tofu scramble evenly among wraps and fold them closed.
Step 6: Optional Heating
For added warmth, heat each wrap in a nonstick skillet over medium heat:
1. Cook for about 2 minutes on each side until cheese melts and tortillas are golden brown.
Enjoy this delightful Tofu Scramble Wrap that brings comfort food vibes while being nutritious!
How to Serve Tofu Scramble Wrap
The Tofu Scramble Wrap is a versatile dish that can be enjoyed in various ways. Whether you’re having breakfast, lunch, or dinner, here are some great serving suggestions to enhance your meal.
With a Side of Fresh Salsa
- Fresh salsa adds a zesty kick and fresh flavors to your wrap, complementing the tofu nicely.
Pair with Guacamole
- Creamy guacamole pairs perfectly, providing healthy fats and a smooth texture that balances the dish.
Crisp Mixed Greens Salad
- A light salad with mixed greens offers a refreshing crunch and adds nutrients to your meal.
Serve with Hot Sauce
- If you enjoy heat, drizzle some hot sauce over your wrap for an extra layer of flavor.
Enjoy with Pickled Vegetables
- Tangy pickled vegetables bring brightness and acidity, making each bite exciting.
Accompany with Smoothies
- Pairing your wrap with a smoothie can create a balanced meal that’s both filling and nutritious.
How to Perfect Tofu Scramble Wrap
Perfecting your Tofu Scramble Wrap is all about the details. Here are some tips to ensure you create the best wraps possible.
- Choose the right tofu: Firm tofu works best for texture and holds up well during cooking.
- Press the tofu: Pressing helps remove excess moisture, resulting in a firmer scramble.
- Use fresh ingredients: Fresh vegetables and greens elevate the flavor profile and add vibrancy.
- Experiment with spices: Don’t hesitate to adjust spices according to your taste; try adding cumin or chili powder for variety.
- Warm tortillas: Heating tortillas before wrapping makes them more pliable and enhances their flavor.
- Customize fillings: Feel free to add other veggies or proteins to suit your preferences and make it your own!
Best Side Dishes for Tofu Scramble Wrap
To complement your Tofu Scramble Wrap, consider these delicious side dishes. Each option enhances the overall dining experience while keeping things plant-based.
-
Crispy Sweet Potato Fries
A perfect contrast in texture, these fries are sweet and savory; bake or air fry for a healthier option. -
Roasted Brussels Sprouts
Simple yet flavorful, these sprouts can be seasoned with garlic and balsamic vinegar for added depth. -
Quinoa Salad
Nutty quinoa mixed with cucumbers, tomatoes, and lemon dressing provides a refreshing side packed with protein. -
Zucchini Noodles
Light and fun, zucchini noodles tossed in olive oil make for a low-carb alternative that pairs well with wraps. -
Chickpea Salad
Protein-rich chickpeas combined with diced veggies create a hearty salad that complements the wrap nicely. -
Fruit Salad
A vibrant mix of seasonal fruits offers sweetness that balances the savory flavors of the wrap. -
Coleslaw
Crunchy cabbage slaw dressed lightly can add freshness and crunch alongside your main dish. -
Baked Beans
Smoky baked beans provide comfort food vibes while contributing additional protein and fiber to your meal.
Common Mistakes to Avoid
Making a Tofu Scramble Wrap can be simple, but there are common mistakes that might hinder your results. Here are some tips to avoid them:
- Using the wrong type of tofu: Always use firm or extra-firm tofu for the best texture. Silken tofu will result in a mushy scramble.
- Not pressing the tofu: If you skip pressing the tofu, it may retain too much water and make your wrap soggy. Press it for at least 15 minutes before cooking.
- Overcooking the tofu: Cooking tofu too long can make it dry. Aim for a light golden color while keeping it tender.
- Skipping seasoning: Tofu on its own is bland. Use plenty of spices and seasonings to bring flavor to your scramble.
- Filling wraps too much: Overstuffing can lead to messy eating. Keep fillings balanced for easy wrapping and enjoyment.
Refrigerator Storage
- Store in an airtight container for up to 3 days.
- Allow wraps to cool completely before sealing to prevent moisture buildup.
Freezing Tofu Scramble Wrap
- Wrap tightly in plastic wrap or foil, then place in a freezer-safe bag.
- Can be frozen for up to 2 months for best quality.
Reheating Tofu Scramble Wrap
- Oven: Preheat to 350°F (175°C). Wrap in foil and heat for about 15-20 minutes until warmed through.
- Microwave: Place on a microwave-safe plate and cover with a damp paper towel. Heat in 30-second increments until hot.
- Stovetop: Heat on a nonstick skillet over medium heat for about 3-5 minutes on each side until warmed and crispy.
Frequently Asked Questions
What is a Tofu Scramble Wrap?
A Tofu Scramble Wrap is a plant-based dish featuring scrambled tofu mixed with spices, served in a tortilla wrapped with veggies like avocado and greens.
How do I make the best Tofu Scramble?
For the best Tofu Scramble, ensure you press your tofu, use quality spices, and cook it gently to maintain flavor and texture.
Can I customize my Tofu Scramble Wrap?
Absolutely! Feel free to add different vegetables, swap out the cheese for vegan alternatives, or change up the seasonings based on your taste preferences.
Is this Tofu Scramble Wrap high in protein?
Yes, this wrap is rich in plant-based protein from the tofu and nutritional yeast, making it an excellent choice for those seeking high-protein vegan meals.
How do I store leftover Tofu Scramble Wraps?
Store leftovers in an airtight container in the refrigerator for up to three days or freeze them for longer storage.
Final Thoughts
The Tofu Scramble Wrap is not only delicious but also incredibly versatile. Perfect as breakfast or lunch, you can easily customize it with your favorite ingredients. Give this recipe a try, and enjoy a nutritious start to your day!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: Serves 6
Description
Enjoy a quick and easy Tofu Scramble Wrap packed with flavor and plant-based protein! Perfect for breakfast—try this delicious recipe today!
Ingredients
- Firm tofu
- Nondairy milk
- Nutritional yeast
- Dijon mustard
- Turmeric
- Paprika
- Garlic powder
- Onion powder
- Kala namak
- Olive oil (optional)
- Salt (to taste)
- Freshly ground black pepper (to taste)
- Tortillas
- Vegan cheese (optional)
- Avocado
- Chopped fresh kale (or spinach)
Instructions
- Crumble the pressed tofu into 1-inch chunks.
- In a bowl, mix 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 lightly golden.
- Pour the sauce over the tofu mixture and cook until desired consistency is reached.
- Assemble wraps with vegan cheese, avocado slices, sautéed kale, and the tofu scramble; fold closed.
- Optional: Heat wraps in the skillet until golden.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Breakfast/Lunch
- Method: Skillet
- Cuisine: Vegan
Nutrition
- Serving Size: 1 wrap (250g)
- Calories: 360
- Sugar: 3g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 8g
- Protein: 18g
- Cholesterol: 0mg
