Can this be prepared gluten-free?

Yes! Instead of soy sauce use wheat-free tamari, gluten-free soy sauce or coconut aminos. Then swap the pita bread for a gluten-free variety or serve the filling with lettuce wraps or over your favorite grains like rice, quinoa or millet.

How long does the filling last?

Place cooled leftover mushroom and tofu filling in an airtight container in the fridge for up to 5 days. You can reheat leftovers by placing in a pan to reheat or in a toaster oven for a few minutes until warmed through.

Yes. It is a great plant based protein that is also loaded with iron and anti-oxidants. It is also associated with a lower chronic disease.

Marinated Tofu Veggie Wrap

Name: Marinated Tofu Veggie Wrap
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 1, ~400g block of super firm or extra firm tofu (pressed)***; 2 tbsp low sodium soy sauce; 1 tbsp avocado oil or high heat oil of choice; 1 tbsp rice wine vinegar; 1/2 a vegan “chicken” or vegetable bouillon cube or 1/2 tsp of bouillon paste or 1 tsp miso paste; 1/2 tsp dry thyme; 1 tbsp maple syrup; 1 tbsp water; 1/2 tsp ground coriander; 1/2 tsp dry basil; 1/4 tsp allspice; 1/4 tsp cumin; 1/2 pound oyster mushrooms, torn into large chunks; 1 tbsp extra virgin olive oil; 3 cloves garlic, grated; Kosher salt; 3 pitas or flatbreads; 2 plum tomatoes, diced; 1/4 medium red onion, thinly sliced; 2 cups of lettuce, roughly chopped; 3-4 tbsp hummus; Vegan Yogurt Sauce, optional

Description

These Marinated Tofu Veggie Wraps are made with a protein packed filling that’s easy to prep in advance for grab and go lunches.

Ingredients

Scale

Baked Tofu Slices

1, ~400g block of super firm or extra firm tofu (pressed)***
2 tbsp low sodium soy sauce
1 tbsp avocado oil or high heat oil of choice
1 tbsp rice wine vinegar
1/2 a vegan “chicken” or vegetable bouillon cube or 1/2 tsp of bouillon paste or 1 tsp miso paste
1/2 tsp dry thyme

Mushroom Filling

1 tbsp maple syrup
1 tbsp water
1/2 tsp ground coriander
1/2 tsp dry basil
1/4 tsp allspice
1/4 tsp cumin
1/2 pound oyster mushrooms, torn into large chunks
1 tbsp extra virgin olive oil
3 cloves garlic, grated
Kosher salt

For Serving

3 pitas or flatbreads
2 plum tomatoes, diced
1/4 medium red onion, thinly sliced
2 cups of lettuce, roughly chopped
3–4 tbsp hummus
Vegan Yogurt Sauce, optional

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Instructions

Preheat oven to 400F then cut your tofu into thin strips. Arrange the strips on a parchment lined baking tray.
To a small bowl combine the soy sauce, oil, vinegar, bouillon and thyme and whisk until smooth. With a basting brush, brush the tops of the tofu with the sauce. Reserve the sauce bowl, then place the tray in the oven to bake for 8 minutes.
Remove the tray, carefully flip the tofu slices, then brush the top side with the sauce again. Reserve the bowl and place the tray back in the oven for 7-8 minutes or until the edges start to brown slightly.
To the remaining sauce in the bowl, add the maple syrup, water, coriander, basil, allspice and cumin then whisk to combine.
Place a dry sauté pan over medium low heat. Once hot, add the mushrooms and spread them out in a single layer. Allow the mushrooms to cook undisturbed for 3-4 minutes. Press down on the mushrooms with a spatula, then flip the mushrooms and cook again until the mushrooms have browned and most of the water has been released.
Add the oil and garlic and sauté together with the mushrooms until fragrant.
Add in the tofu strips and the sauce, then stir well to coat, cooking until the liquid has cooked off then remove from heat.
To assemble the wrap, spread 1-2 tablespoons of hummus on a pita then top with lettuce, tomatoes, the tofu filling, red onions and a drizzle of yogurt sauce.

Notes

For best texture, I recommend using super firm tofu. This variety of tofu typically comes vacuum sealed with minimal water. If using extra firm tofu, make sure to press the tofu of excess water for at least 15-30 minutes before using.

If you run out of basting sauce before step 4, add 1 tbsp of reduced sodium soy sauce and 1 tsp oil then add the remaining sauce ingredients.

Serve with an easy Vegan Yogurt Sauce. The sauce is 1/4 cup unsweetened plant based yogurt, 1 grated clove of garlic, 1/2 tsp dry dill, juice of half a lemon and salt to taste. Combine everything together in a bowl until the sauce is mostly smooth. Adjust flavors to your preference.

Change it up to preference. Feel free to change up the flavors or veggies being used in this recipe. When using a spice you are unfamiliar with, start with a smaller amount added to a dish and continue adjusting or adding more to your taste preference.