Cooking · Diet · Food · Health · Homemade · Recipes · Vegan · Vegan Food · Vegetarian · Vegetarian Food

Spicy Tofu & Veggie Wrap

When I was in my early twenties there were several things you could guarantee would always be in my kitchen; chocolate biscuits, purple Fruseli bars, cinnamon and raisin bagels and lots of dried fruit. It was pretty much sugar central in my house. These days, my shopping bags tend to be full of a lot more fresh, nutritious, green items (but I am still a sucker for a chocolate bicky!) and I love experimenting with new flavours and textures and creating healthy, wholesome meals. My absolute favourite dish at the moment is a spicy tofu and veggie wrap. It has taken a few attempts to get the flavour balance just right, but I finally think I’ve perfected it. It’s a mixture of crunchy carrots, hot onions, sharp tomatoes, charred zucchini, a splash of lemon juice, a dash of tabasco and crispy, oven baked chilli tofu. I like serving this wrap with carrot fries as they are delicious and make a great alternative to potato fries.

If you would like to give this awesome wrap a go, the super easy instructions are below

What You’ll Need: 1 tortilla wrap, half a carrot (grated) a quarter of a zucchini (cut into rounds) a few slices of onion (I like to use about an 8th of a small onion) half a tomato, firm tofu (I use about 40g) lemon juice, tabasco, chilli flakes, salt and pepper. For the carrot fries, just cut 1 large carrot in half, then in to chip size batons.


What You’ll Need to do:

Preheat your oven to 230 degrees. Cut your tofu in to rectangular chunks and submerge them in a bath of tabasco, lemon juice and chilli flakes (2 teaspoons of each) leave it to marinate while you prepare the veggies.

Grate the carrot, sprinkle with salt, pepper and a splash of lemon juice and mix well. Coat the zucchini rounds with the same sauce the tofu is in, just using your finger, coat each side with a little moisture, making sure you get a few chilli flakes on each slice. Chop the onion and tomato and leave to one side.

Once the oven has heated, pop the tofu, zucchini and carrot fries (if you’re having carrot fries) on a baking tray. At this point I like to coat the tofu in the lemon/tabasco/chilli sauce a little more, just so it creates a firmer crust. Bake for 15 minutes.


After 15 minutes, remove the veggies from the oven, but leave the tofu in for a further 5 on the highest temperature. That’ll give you 5 minutes to assemble the wrap. Start with the grated carrot, lay it in the centre of the tortilla, then add the onions, the tomatoes, lay the zucchini in a row on top, then add the tofu. Those extra few minutes would have made it really crispy and yummy. Then fold, eat, enjoy!


This is currently my ‘go to’ lunch, it’s filling and delicious and unlike all my previous ‘go to’ food, it isn’t full of hidden sugars and calories. It’s just awesome! For more simple and yummy food ideas please follow Without_Cruelty on Instagram and Twitter βœŒ ❀

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