Spiced Tofu Veggie Wrap
A portable wrap filled with masala tofu, crunchy vegetables, and tangy sauce for lunch or travel.
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, such as 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 because it releases water.
- Carry lemon and salt sachets to refresh before eating.