Ingredients
Scale
Hereโs what youโll need to create these vibrant and delicious wraps:
- For the Tofu & Marinade:
- 1 (14-16 ounce) block extra-firm tofu:ย Pressed and cut into ยพ-inch cubes, the star protein.
- 2 tablespoons soy sauce (or tamari for gluten-free):ย Adds salty, umami depth to the tofu.
- 1 tablespoon rice vinegar:ย Provides a tangy brightness.
- 1 tablespoon cornstarch:ย Helps create a crispy coating on the tofu.
- 1 teaspoon sesame oil:ย For a nutty, aromatic flavor.
- For the Stir-Fry Sauce:
- ยผ cup soy sauce (or tamari for gluten-free):ย The savory base of our sauce.
- 2 tablespoons rice vinegar:ย Adds a necessary tang to balance flavors.
- 1 tablespoon maple syrup (or agave nectar/brown sugar):ย For a touch of sweetness.
- 1 tablespoon sesame oil:ย Enhances the Asian-inspired flavor profile.
- 1 tablespoon fresh ginger, minced:ย Adds a warm, zesty spice.
- 2 cloves garlic, minced:ย Essential aromatic for depth of flavor.
- 1 teaspoon cornstarch mixed with 1 tablespoon water (slurry):ย To thicken the sauce perfectly.
- Optional: ยฝ teaspoon sriracha or a pinch of red pepper flakes:ย For a little kick of heat.
- For the Vegetables & Wraps:
- 1 tablespoon avocado oil or other high-heat cooking oil:ย For stir-frying without burning.
- 1 medium red onion, thinly sliced:ย Adds a sweet and pungent bite.
- 1 red bell pepper, cored, seeded, and thinly sliced:ย For sweetness and vibrant color.
- 1 yellow or orange bell pepper, cored, seeded, and thinly sliced:ย More sweetness and color diversity.
- 1 large carrot, julienned or thinly sliced:ย Adds crunch and beta-carotene.
- 1 head broccoli, cut into small florets:ย A nutritional powerhouse with great texture.
- 4–6 large whole wheat tortillas or lettuce cups (for low-carb/GF):ย The vessel for our delicious filling.
- Optional Garnishes:
- Toasted sesame seeds:ย For a nutty crunch and visual appeal.
- Fresh cilantro, chopped:ย Adds a burst of freshness.
- Green onions, thinly sliced: For a mild, fresh onion flavor.
Instructions
Follow these simple steps to culinary wrap success:
- Press the Tofu:ย Remove tofu from its packaging and drain any excess water. Wrap the tofu block in several layers of paper towels or a clean kitchen towel. Place something heavy on top (like a cast-iron skillet or a few heavy books) and let it press for at least 20-30 minutes to remove as much moisture as possible. This step is crucial for achieving crispy tofu.
- Prepare the Tofu:ย Once pressed, unwrap the tofu and cut it into ยพ-inch cubes. In a medium bowl, gently toss the tofu cubes with 2 tablespoons soy sauce (or tamari), 1 tablespoon rice vinegar, and 1 teaspoon sesame oil. Let it marinate for at least 10 minutes while you prepare the vegetables and sauce. After marinating, sprinkle the 1 tablespoon of cornstarch over the tofu and toss gently again to coat evenly.
- Whisk the Stir-Fry Sauce:ย In a small bowl, whisk together ยผ cup soy sauce (or tamari), 2 tablespoons rice vinegar, 1 tablespoon maple syrup, 1 tablespoon sesame oil, minced ginger, and minced garlic. If using, add sriracha or red pepper flakes. Set aside. In a separate tiny bowl, mix the 1 teaspoon cornstarch with 1 tablespoon of water to create a slurry; set this aside as well.
- Cook the Tofu:ย Heat 1 tablespoon of avocado oil in a large skillet or wok over medium-high heat. Once the oil is shimmering, carefully add the cornstarch-coated tofu cubes in a single layer (you might need to do this in two batches to avoid overcrowding). Cook for 5-7 minutes, turning occasionally, until all sides are golden brown and crispy. Remove the tofu from the skillet and set aside on a plate.
- Stir-Fry the Vegetables:ย Add another ยฝ tablespoon of oil to the same skillet if needed. Add the sliced red onion and cook for 2-3 minutes until slightly softened. Then, add the bell peppers and carrots. Stir-fry for 4-5 minutes until they are tender-crisp โ you still want them to have a bit of a bite.
- Add Broccoli and Sauce:ย Add the broccoli florets to the skillet. Stir-fry for another 2-3 minutes. Pour the prepared stir-fry sauce over the vegetables. Bring to a gentle simmer.
- Thicken the Sauce:ย Give the cornstarch slurry a quick re-whisk and pour it into the simmering sauce. Stir continuously until the sauce thickens, usually about 1-2 minutes.
- Combine and Finish:ย Return the crispy tofu to the skillet with the vegetables and sauce. Gently toss everything together to coat the tofu evenly. Cook for another minute to heat through.
- Warm the Wraps:ย While the stir-fry finishes, warm your tortillas according to package instructions (microwave, dry skillet, or oven).
- Assemble the Wraps: Spoon a generous amount of the tofu and veggie stir-fry mixture into the center of each warm tortilla. Garnish with toasted sesame seeds, fresh cilantro, or green onions, if desired. Fold in the sides of the tortilla and then roll it up tightly from the bottom. Serve immediately.
- Prep Time: 25 minutes
- Cook Time: 20 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Fat: 22g
- Fiber: 12g
- Protein: 25g