These high-protein vegan veggie wraps are a perfect quick meal solution. Packed with proteins from tofu and chickpeas, and wrapped in a nutritious, vibrant mix of spiralized veggies, these wraps are ideal for those looking to boost their protein intake without compromising on flavor or texture. Not only are they delicious, but they're also freezer-friendly, making them perfect for meal prep enthusiasts looking to have a healthy option ready in no time!
Ingredients
🥒 1 large zucchini, spiralized
🥕 1-2 medium carrots, spiralized
🫒 2 tablespoons Olive Grove olive oil
🍋 2 tablespoons lemon juice, approximately from half a lemon
🧂 1/4 teaspoon salt
🌶️ 1/4 teaspoon black pepper
🌿 2 tablespoons fresh parsley, chopped
🌱 1 block (14-16 oz) House Foods extra-firm tofu, pressed and crumbled/grated
🧅 1/4 cup red onion, finely diced
🥫 1 can (15 oz) Goya chickpeas, drained and rinsed
🍅 1/2 cup Trader Joe's barbeque or thick tomato-based sauce
🥙 5 High-protein wraps
🥄 2 tablespoons Sadaf tahini sauce per wrap
Instructions
1- Prepare the Vegetables:
- Utilize a Jarkit spiralizer to create ribbons or discs from the zucchini and carrots.
2- Dress the Vegetables:
- In a ceramic or glass mixing bowl, combine the spiralized veggies.
- Add olive oil, lemon juice, salt, black pepper, and chopped parsley.
- Toss to ensure they are evenly coated.
3- Cook the Protein Filling:
- Preheat a ceramic non-stick skillet.
- Add the crumbled tofu and diced red onion to the skillet.
- Sauté until the onion becomes translucent.
4- Incorporate Chickpeas and Sauce:
- Stir in the chickpeas and red sauce.
- Adjust seasoning with additional salt, herbs, and spices as preferred.
- Cook for 5-7 minutes until the mixture is heated through and slightly reduced.
5- Assemble the Wrap:
- On a wooden cutting board, lay out a high-protein wrap.
- Place a generous spoonful of the tofu and chickpea mixture in the center.
6- Add Fresh Vegetables:
- Add the dressed spiralized veggies on top of the filling.
7- Drizzle Sauce:
- Drizzle tahini sauce over the veggies.
8- Roll the Wrap:
- Fold the bottom edge over the filling, then fold both sides in and roll tightly to secure.
9- Grill the Wrap:
- Use a Cuisinart Griddler (Model GR-4N or similar) to grill the wrap until it’s golden brown and crispy, with visible grill marks.
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 5
Calories: 515 kcal
Protein: 25 g
Carbs: 45 g
Fat: 25 g
Equipment:
- Jarkit Spiralizer
- White Ceramic or Glass Mixing Bowl
- Metal Lemon Squeezer
- Light-Colored Ceramic Non-Stick Skillet
- Wooden Spatula and Cutting Board
- Cuisinart Griddler Model GR-4N or similar
Cooking Tips
- To maintain a vibrant crunch, toss the veggies just before adding them to the wrap.
- For an extra flavor boost, add your choice of herbs to the tofu and chickpea mixture.
- Grilling the wrap enhances the texture, making it crispier and more enjoyable.
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Cooking for Peanuts
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High-Protein Vegan Veggie Wraps
