Teresa's Recipes
Teriyaki Tofu Wraps
Indulge in the vibrant and tantalizing flavors of these Teriyaki Tofu Wraps. They're packed with marinated, crispy tofu, a rainbow of crunchy fresh vegetables, and a homemade tangy teriyaki sauce, all nestled inside a warm, soft whole wheat tortilla. This dish, originally from Japan, has been enjoyed for generations as a quick, healthy, and flavor-packed meal.
Ingredients
- 2 tablespoons Sesame seeds
- 8 large Lettuce leaves
- 4, chopped Spring onions
- 1, sliced Cucumber
- 1 large, julienned Carrot
- 1, sliced Red bell pepper
- 4 Whole wheat tortillas
- 1 cup Teriyaki sauce
- 14 ounces, cut into strips Firm tofu
Dietary Notes
- Servings: 4
- Dish Type: Main Course
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Calories: 350
- Fat: 10g
- Carbs: 58g
- Protein: 16g
- Sodium: 1200mg
- Sugar: 9g
Instructions
- In a shallow dish, marinate the tofu strips in half of the teriyaki sauce for 15 minutes.
- While the tofu is marinating, prepare your vegetables and set them aside.
- Heat a non-stick skillet over medium heat and add the marinated tofu. Cook for 5-7 minutes, or until the tofu is golden brown and heated through.
- Warm the whole wheat tortillas in a dry skillet over medium heat for about 30 seconds on each side, or in the microwave for 10-15 seconds.
- To assemble the wraps, place a lettuce leaf on each tortilla and top it with the cooked tofu strips.
- Add the sliced red bell pepper, julienned carrot, cucumber slices, and chopped spring onions on top of the tofu.
- Sprinkle each wrap with sesame seeds and drizzle the remaining teriyaki sauce over the fillings.
- Fold the sides of the tortilla over the fillings and roll tightly to form a wrap.
- Slice the wraps in half diagonally and serve immediately. Enjoy these colourful and flavourful wraps as a lunch, dinner, or a healthy snack.
Tips
- For a gluten-free option, use gluten-free tortillas and ensure your teriyaki sauce is gluten-free.
- For a spicier kick, add some sliced jalapenos or a drizzle of sriracha sauce.
- You can add other veggies of your choice like avocado, radish, or sprouts.