Couscous Tofu Wrap

Dive into the vibrant flavors of this Couscous Tofu Wrap—a wholesome, plant-based delight that's perfect for lunch, dinner, or meal prep. Packed with fluffy couscous, golden sautéed tofu seasoned with a medley of spices like paprika and cumin, and fresh veggies like shredded carrots and crisp cucumber, these wraps are as nutritious as they are satisfying. A drizzle of creamy tahini-lemon sauce ties everything together, adding a tangy, nutty kick to each bite. Wrapped in hearty whole wheat tortillas and sprinkled with fragrant parsley, this recipe is a great option for a quick, healthy meal that’s both flavorful and portable. Ready in just 35 minutes, these vegan wraps are a surefire way to elevate your plant-based repertoire!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Couscous
• 1 cup Water
• 1 block (approximately 14 oz) Firm tofu
• 2 tablespoons Olive oil
• 2 tablespoons Soy sauce
• 1 teaspoon Paprika
• 1 teaspoon Ground cumin
• 1 teaspoon Garlic powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 medium Carrot (shredded)
• 0.5 Cucumber (julienned)
• 4 Lettuce leaves
• 4 Whole wheat wraps
• 3 tablespoons Tahini
• 1 tablespoon Lemon juice
• 2 tablespoons Water (for sauce)
• 2 tablespoons Fresh parsley (chopped)

Directions

Step 1

In a medium saucepan, bring 1 cup of water to a boil. Remove from heat, stir in the couscous, cover, and let it sit for 5 minutes. Fluff with a fork and set aside.

Step 2

Drain the tofu and press it between paper towels to remove excess moisture. Cut it into small cubes.

Step 3

In a skillet over medium heat, heat 2 tablespoons of olive oil. Add the tofu cubes and sauté for 5-7 minutes until golden on all sides.

Step 4

Season the tofu with soy sauce, paprika, cumin, garlic powder, salt, and black pepper. Stir well to coat the tofu and cook for an additional 2-3 minutes. Remove from heat and set aside.

Step 5

Prepare the tahini sauce by whisking together tahini, lemon juice, and 2 tablespoons of water in a small bowl until smooth. Adjust the consistency with more water if needed.

Step 6

Lay out the whole wheat wraps on a clean surface. Place a lettuce leaf on each wrap as the base layer.

Step 7

On top of the lettuce, add a spoonful of couscous, followed by a portion of the cooked tofu, shredded carrot, julienned cucumber, and a sprinkle of chopped parsley.

Step 8

Drizzle the tahini sauce over the fillings.

Step 9

Fold the sides of the wrap inward, then roll it tightly from the bottom upwards to form a neat wrap.

Step 10

Repeat with the remaining wraps and ingredients.

Step 11

Serve immediately or wrap in foil or parchment paper for on-the-go meals.

Nutrition Facts

Serving size	(1334.9g)

Amount per serving	% Daily Value*
Calories	1664.2

Total Fat 87.6g	0%
Saturated Fat 13.3g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 3847.9mg	0%
Total Carbohydrate 152.9g	0%
Dietary Fiber 31.0g	0%
Total Sugars 15.5g
Protein 79.6g	0%

Vitamin D 0IU	0%
Calcium 4415.0mg	0%
Iron 16087.7mg	0%
Potassium 1892.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.9%

Protein: 18.5%

Carbs: 35.6%