Main Meals

Tandoori Tofu Wraps

Tandoori Tofu Wraps

Tofu tandoori wraps are delicious, quick meal that is high is plant-based protein. Perfect for meal planning ahead. 

Tandoori tofu wraps are big on flavor with very little effort. I make this recipe frequently for lunch as it calls for very few ingredients, most of which are a staple in my pantry.

To make tandoori tofu wrap, you will need: 

  • firm or extra firm tofu
  • yogurt (plain, regular or Greek)
  • tandoori masala
  • ginger and garlic paste

 

Tofu is made by curdling fresh soy milk, pressing it into a solid block and then cooling it.  They are a wonderful source of plant-based protein and many key nutrients such as iron, calcium, and fiber. 

Tofu by itself is pretty bland so it makes a perfect vehicle to soak up marinades and seasonings when grilled, in stir-fry and curry-dishes. 

Tandoori Tofu Wrap

Tofu tandoori wraps are delicious, quick meal that is high is plant-based protein. Perfect for meal planning ahead. 
Prep Time 1 hour
Cook Time 15 hours
Course Main Course
Cuisine Indian

Ingredients
  

  • 1 package tofu (extra firm)
  • ¾ cup non-fat plain yogurt
  • 2 tablespoon tandoori masala
  • 1 tablespoon ginger/garlic paste
  • Salt and pepper to taste
  • canola oil for pan frying

Instructions
 

  • Drain the tofu and squeeze out as much liquid as possibleDice tofu into bite-size pieces
    In a small bowl, combine all the above ingredients (except the cooking oil) and make into a paste, stir it tofu.
    Cover the bowl and let it marinade for couple hours in the refrigeratorIn a skillet over medium heat, spray cooking oil or cooking oil and pan-fry tofu pieces for few minutes on each side
    Remove from the skillet and serve them hot as an appetizer or assemble them into tofu wraps
    For tofu wraps, heat tortilla (preferably 100% whole wheat), yogurt-cilantro sauce (or the one you prefer), with veggies such baby spinach, shredded lettuce, chopped tomatoes, onions etc and roll them into wraps.

Notes

For yogurt-cilantro sauce
- In a food processor, blend ½ cup non-fat plain yogurt, 1 bunch of chopped cilantro leaves, 1 chopped green chili salt, and pepper until they turn into a smooth paste. Add water if you want thinner consistency sauce.
Dixya Bhattarai

Dixya Bhattarai

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