Spiced Tofu Veggie Wrap
Portable high-protein wrap with masala tofu, crunchy vegetables, and a tangy sauce. Desk- and travel-friendly.
This wrap is designed for lunch boxes and travel days when you need something filling that holds up without a full kitchen. The tofu filling can be cooked ahead; assemble just before eating if you want maximum crunch.
Use any flatbread you have—roti, tortilla, or lavash. A dry filling travels better than a saucy one.
Nutrition
Per 1 wrap
- Calories
- 340 kcal
- Protein
- 18 g
- Carbs
- 36 g
- Fat
- 14 g
- Fiber
- 5 g
Dietary
plant based
Protein sources
tofu · roti
Ingredients
- 1200g Firm Tofu, crumbled or cubed
- 21 tsp Oil
- 31/2 tsp Turmeric
- 41/2 tsp Chaat Masala or Garam Masala
- 51/2 tsp Chilli powder
- 6Salt to taste
- 72 large Rotis or Tortillas
- 81/2 Cucumber, julienned
- 91 Carrot, grated
- 10Handful Lettuce or Cabbage, shredded
- 112 tbsp Mint-coriander chutney or ketchup
- 12Lemon juice
Instructions
- 1
Saute tofu in oil with turmeric, masala, chilli, and salt until lightly dry and seasoned (5–6 minutes).
Press tofu briefly if watery so the wrap does not sog.
- 2
Warm the roti or tortilla so it flexes without cracking.
Cook filling drier for travel; keep it softer for home lunch.
- 3
Spread chutney, add tofu, then cucumber, carrot, and greens.
Put sauce in the center, not near edges, to reduce leaks.
- 4
Squeeze lemon, roll tightly, and wrap in paper or foil if packing.
If packing more than 2 hours ahead, keep wet veggies separate.
Filling swaps
- Use leftover chana, rajma, or soy chunks instead of tofu.
- Hummus or peanut butter instead of chutney for a different flavor.
- Add roasted peppers or leftover sabzi.
Travel tips
- Wrap in foil and keep upright in a lunch bag.
- Skip tomato if packing for long hours—it releases water.
- Carry lemon and salt sachets to refresh before eating.