Tofu Rainbow Wrap

I’ve really got into #Veganuary this year. One of my main reasons for doing it was to reignite my passion for experimenting with ingredients and coming up with simple but delicious dishes.

My friend ‘Sophie Scran’ told me the perfect way to cook tofu. I’ve tried tofu a few times at home and it’s often been quite tasteless and slimey. Now I had some tips on how to cook it properly I thought it would be the main ingredient for this dish. The rainbow side of the dish was because I ended up using every different coloured vegetable I had in the fridge. Afterall, the more colours the more micro-nutrients there will be!

How to cook Tofu 

Chop it up into bite size pieces and place to one side. Meanwhile, add 1-2 tsp of oil to a NON-STICK repeat, NON STICK pan! I used coconut oil and just seasoned with salt. Once the oil is melted add the tofu. The heat will need to be from mid-high. Let the tofu sit for 30 seconds before moving with a spatula. The trick is to almost let it burn. That being said, keep a window open because it may get smoky! Every minute or so shuffle the tofu around so it crisps all over.

The Main Event


1 wholemeal wrap
2 tsp olive oil
1 tsp. lemon juice
Himalayan salt to taste
2 tsp Flying Goose vegan sriracha mayo
2 handfuls of iceburg lettuce
1-2 tbsp sweetcorn
1 beetroot, finely chopped
4 cherry tomatoes, quartered
30g, around 1 inch, cucumber, finely chopped
1 – 2 tsp. reduced fat or homemade hummus
70g freshly crisped tofu


Add the lettuce, tomato, beetroot, sweetcorn, cucumber into a bowl. Add the oil, lemon juice and salt.

Lay out the wrap and spread the sriracha mayo evenly across. Add the salad, to the center of the wrap forming a straight line, then follow with the tofu. Finally add a little dollop of hummus.

Fold one side of the wrap over, then fold the bottom of the wrap upwards and finally the other side forming a neat parcel. Don’t just grab the bottom and hope for the best, demonstrated below. It won’t end well and you’ll end up eating it with a knife and fork or maybe off your lap, we’ve all been there.

I had this wrap as a post workout meal, after I ran for around 1hour 20. It was a great wholesome meal full of lots of micro-nutrients and a balance of macro-nutrients, highlighter below.

Kcals: 581
Fat: 14g
Carb: 52g
Protein: 23g


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