Healthy Chickpea Tofu Wraps

Healthy Chickpea Tofu Wraps

These vegan chickpea tofu wraps are one of my favorite weeknight meals! These healthy vegan wraps come together in less than 30 minutes.

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These vegan chickpea tofu wraps are one of my favorite weeknight meals! These healthy vegan wraps come together in less than 30 minutes, which is amazing if you’re someone who wants a healthy meal that doesn’t take too long to make.

I’m a huge fan of quick vegan recipes that also taste great, and these healthy chickpea tofu wraps hit those high notes for me. It starts with a tasty, well-seasoned curry chickpea and tofu dish that comes together in just a few minutes. Layer the cooked chickpea and tofu on top of a tortilla along with some hummus, veggies, and a homemade tahini dressing (for extra flavor).

The last step is to toast this wrap in a skillet for a few minutes for a crispy exterior that pairs perfectly with the warm chickpeas and tofu. Yum!

The full recipe for these easy vegan wraps are below, but be sure to read through this blog post for tips on how to make sure these healthy chickpea and tofu wraps turn out perfectly!

Is this recipe vegan?

Yup! This recipe is completely vegan. From the cooked veggies to the hummus and the homemade dressing, there are no animal products in this recipe at all. The whole wheat tortillas I used are vegan, but be sure to check the ingredients of your tortillas if you buy it from a store.

What are the ingredients for these veggie wraps?

The full recipe is below, but the key components of these veggie wraps are:

• Tofu

• Chickpeas

• Kale

• Whole wheat tortillas

• Hummus

• Tahini dressing (optional but recommended)!

How do you make these chickpea tofu wraps?

Making these chickpea tofu wraps is super, super easy!

You’ll start out by cooking the chickpeas and tofu in a skillet for a few minutes, and then add in the seasonings. Continue to cook the chickpeas and tofu until they’re crisp and cooked through.

Now, spread some hummus on your tortilla and top with a big spoonful of the chickpea and tofu. Add a handful of kale and chopped tomatoes on top, and drizzle with the homemade tahini dressing.

Wrap up the tortilla and toast it in a skillet for about 1-2 minutes on each side, until the tortilla is crisp. Slice and enjoy! It’s so good, I know you’ll love it!

How long does this recipe take?

From start to finish, this recipe takes about 30 minutes to make. That may sound like a long time if you’re looking for a super quick meal, but most of this time is spent cooking the veggies and preparing the quick tahini dressing.

How can this be meal prepped?

To meal prep this recipe for the week, I recommend prepping all of the wraps and storing them in glass containers like these to maintain their freshness. For longer-term storage, wrap them in wax paper and place them in a Ziploc bag to freeze.

For both methods, simply warm up the frozen wraps in the microwave and then crisp the outside in a skillet before serving. It will taste fresh and delicious once again!

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Healthy Chickpea Tofu Wraps

Yield: 5

Prep time: 30 MinTotal time: 30 Min

These vegan chickpea tofu wraps are one of my favorite weeknight meals! These healthy vegan wraps come together in less than 30 minutes.

Ingredients

Tahini Dressing

• 1/4 c tahini
• 2 tbsp fresh lemon juice
• 2 cloves of garlic, minced
• 1/2 tsp - 1 tsp salt
• pinch of black pepper
• 2 - 4 tbsp water

Tofu and Chickpeas

• 2 tbsp olive oil
• 1 block of tofu, pressed and cubed*
• 1 15 oz can of chickpeas, drained and rinsed
• 1/2 onion, chopped
• 3 garlic cloves, minced
• 1 tsp cumin
• 1 tsp salt
• 1/2 tsp turmeric
• 1/2 tsp coriander
• pinches of black pepper, and cayenne pepper

Wraps

• 5-6 large whole wheat tortillas
• Hummus
• 1 c chopped kale, massaged**
• 1/2 c cherry tomatoes, halved

Instructions

Tahini Dressing

1. Add all ingredients to a small bowl and mix until combined. Add 2 tbsp of water at a time until the dressing is thinned to your liking. Taste the dressing and add more salt or pepper to taste.

Tofu and Chickpeas

1. Heat the olive oil in saucepan over medium heat. Add the tofu, chickpeas, onion, and garlic, spreading them so they're in an even layer. Do not stir for the first two minutes (this helps ensure crispiness)!
2. Sprinkle the seasonings on top of the tofu and chickpeas.
3. Toss the tofu and chickpeas and allow them to cook evenly on all sides, about 7-10 minutes.

Wraps

1. Spread about 2 tbsp of hummus on each tortilla.
2. Divide the tofu and chickpeas on top of the hummus.
3. Top each tortilla with a handful of the kale and tomatoes.
4. Drizzle the tahini dressing on top, and then roll each tortilla into a tight burrito shape.
5. Now, heat a large pan over medium heat and place the wraps in the pan, seam-side down. Allow to crips for about 1-2 minutes on each side.
6. Slice and enjoy!

Notes

*Pressing your tofu helps to take the water out, and it's an essential step to make sure your tofu turns out crispy. Simply drain your tofu and wrap the tofu block in a few layers of paper towels. Place something heavy on top of the tofu (like a heavy pot with a lid) and allow it to sit for 1-2 hours. Change out the paper towels if needed.

*Massaging kale makes it much more tender and easier to digest! All you have to do is drizzle the kale with a little bit of olive oil and pinch of salt. Use your hands to work the olive oil and salt into the kale, squeezing and rolling them beneath your hands as if you're giving it a little massage. Voila! :)



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