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Roasted Tofu, Veggies and Chickpea Wraps

 

Have you ever thought: “Are vegan wraps healthy?” or “Are vegan wraps good for you?”. If so, this is the vegan recipe for you! It is highly nutritious, full of essential micro-nutrients and bursting with Asian-fusion flavours.

As it’s so easy to make, it’s a go-to for any night of the week when you feel like something nutritious and satiating, but don’t want to spend all night in the kitchen.

All you will need to do is prep the ingredients and watch it cook from the comfort of your couch.

So no more questions from your friends about where you get your protein from once you show them this vegan recipe.

No time to waste, let’s dive right into it shall we!


I’m sure you have had moments where you really feel like wraps, but aren’t sure what to put in vegan wraps to make them really filling. Luckily, you have come to the right place 🙂

These wraps are perfect for a quick dinner after a long day at work, or even for hosting friends at your place.

What makes these wraps so appealing, other than the taste (which is definitely appealing), are the nutritional benefits.

As you will see below, these wraps are a great source of complete protein at approximately 22.5 grams per wrap! Not only that, but the yield of these wraps provides over 100% of the RDI for all Amino Acids other than Cystine (which is at 65%). For one meal during the day, it’s a home run!

However, it is not only fitness enthusiasts and body builders who find the nutritional profile beneficial. It also provides over 100% of the RDI of all minerals (other than Magnesium (82%), Potassium (72%) and Zinc (68%)) and Vitamins A, B5, B6, C, E, K and Folate and even over 80% of Omega 3 Fatty Acids and 60% of Omega 6 Fatty Acids.

This makes the recipe a healthy dinner option to incorporate into any well-planned vegan diet for any day of the week.

Also did we mention that they also taste amazing as well? If you don’t believe me, just have another look at the picture and try not to salivate 😉

So what are you waiting for? Start making your roasted tofu, veggies and chickpea wraps today!


Looking For More Healthy Dinner Recipes?

If you like this roasted tofu, veggies and chickpea wraps recipe, you might also like:

Please feel free to check out all my vegan recipes here for more inspiration in the kitchen!


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Roasted Tofu, Veggies and Chickpea Wraps

Roasted Tofu, Veggies and Chickpea Wraps
Yield: 4

Author: Voach
Prep time: 10 MinCooking time: 20 MinTotal time: 30 Min
These roasted tofu, veggies and chickpea wraps wraps are highly nutritious and bursting with Asian-inspired flavour. It’s a go-to for any night of the week when you feel like something tasty and filling, but don’t want to spend all night in the kitchen.

Ingredients

Instructions

  1. Preheat oven at 400°F (200°C)
  2. While the oven preheats, chop the onions, broccoli, bell peppers and extra firm tofu into small pieces and place into a large mixing bowl together with the chickpeas.
  3. Next, add all the spices – then the olive oil, soy sauce and teriyaki sauce (in that order). Mix together well.
  4. Put the contents of the bowl onto an oven tray and spread evenly. Then let it roast in the oven for 20 minutes.
  5. Once roasted, take the tray out the oven and mix the tofu, veggies and chickpeas around evenly. Let it cool for a minute or two. At this time, you can heat up your wraps either in the oven, on a pan or in a microwave.
  6. After the wraps are heated, add the roasted tofu, veggies and chickpeas into your wrap and enjoy!*See notes 

Notes & Nutrition:

* You can add any trimmings and sauces that you like. My favourite additions are sriracha sauce and sliced avocados.

TO STORE: Leftovers can be refrigerated in an air-tight container in the fridge for up to 3 days. It can also be frozen for up to 6 months (although the texture of the tofu/vegetables may change). No need to defrost. You can either fry it up in a pan or roast in the oven straight from the freezer.

NUTRITION

Servings: 1 | Calories: 420kcal | Carbs: 64g | Sugar: 12g | Protein: 23g | Fat: 12g | Sat Fat: 3g | Omega 3’s: 20% DV | Fibre: 13g | Net Carbs: 51g

Vitamin A: 151% DV | Vitamin C: 194% DV | Vitamin E: 24% DV | Vitamin K: 56% DV | Folate: 26% DV | Calcium: 32% DV | Iron: 59% DV | Copper: 52% DV | Potassium: 18% DV | Sodium: 57% DV | Zinc: 17% DV

vegan, vegan recipe, vegan dinner, vegan lunch, lunch, dinner, wraps, healthy, healthy wraps, vitamins, minerals, protein, plant protein, calcium, roasted vegetables, chickpeas, tofu
Dinner, Lunch
Vegan
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Need any help with incorporating these types of vegan recipes into your diet? Or have always wanted to give the vegan lifestyle a try but not quite sure how to begin? Then check out the link below to find out more about how Voach can help you with your goals!


Hi, I’m Rob!

Welcome to my website. I’m here to help people in their transition to the vegan lifestyle, share healthy and easy vegan recipes and publish science-backed blogs on vegan nutrition and well-being – so you can thrive with compassion!



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