Wheat and corn wraps with tofu are the meal-prep lunch that does not taste like meal prep. Chewy boiled wheat berries and thawed sweet corn get a lemon, cumin, and olive oil dressing, then tuck into flour tortillas with sliced flavored tofu and a drizzle of salad dressing. Fifteen minutes, four wraps.
Tired of the same old sad desk lunch? Say hello to your new midday hero! These vibrant Wheat and Corn Wraps with Tofu are the ultimate trifecta: incredibly delicious, ridiculously easy to make, and wonderfully budget-friendly. We’re talking chewy wheat berries, sweet pops of corn, and savory tofu all bundled up in a soft tortilla. It’s a satisfying, plant-powered meal that’s ready in a flash and guaranteed to brighten up your day.
Ingredients
• ½ cup / 95g (3.35 oz) wheat berries, boiled until tender
• 1 package (10 ounces / 283g / 10 oz) frozen sweet corn, thawed
• Juice of 1 lemon, about 2 tablespoons / 30ml (1 fl oz)
• 1 tablespoon / 15ml (0.5 fl oz) extra-virgin olive oil
• ½ teaspoon ground cumin
• Salt and freshly ground black pepper to taste
• 2 tablespoons / 30ml (1 fl oz) salad dressing of your choice
• 4 medium flour tortillas
• 1 cup / 227g (8 oz) store-bought flavored tofu, sliced or cubed
Instructions
1. Make the Filling: In a medium bowl, combine the cooked wheat berries, thawed sweet corn, lemon juice, olive oil, and ground cumin. Season with salt and pepper to taste and toss well to combine.
2. Prep the Tortillas: Gently warm the flour tortillas if desired. Spread about half a tablespoon of salad dressing in a line down the center of each tortilla.
3. Assemble and Roll: Evenly divide the wheat berry and corn salad among the four tortillas. Arrange the flavored tofu alongside the salad, then tightly roll up each tortilla to enclose the filling. Serve immediately or wrap for later.
Nutritional Information
• Per 1 wrap
• Calories: 321
• Fat: 11g
• Carbohydrates: 50g
• Protein: 8g
• Fiber: 4g
• Sugar: 4g
• Sodium: 269mg
Pro Tips
• Pro-Tips
• For a crispy finish, place the rolled wrap seam-side down in a dry, hot skillet for 1-2 minutes per side until golden brown.
• Make the wheat berry and corn salad up to 3 days in advance and store it in an airtight container in the refrigerator for a super-fast assembly.
• Boost the veggies by adding a handful of fresh spinach, shredded carrots, or diced bell peppers to the filling before rolling.
• Swap the grain! If you don’t have wheat berries, this salad is also delicious with cooked quinoa, farro, or brown rice.
FAQ
Q: How can I add more protein to these vegetarian wraps
A: To easily boost the protein, you can double the amount of tofu in each wrap. You could also add a cup of chickpeas or black beans to the filling, or spread a layer of hummus on the tortilla before assembling.
Q: What can I use instead of tofu
A: If you’re not a fan of tofu or have a soy allergy, you can substitute it with a cup of chickpeas or black beans for a great plant-based protein alternative. Crumbled tempeh or seitan would also be delicious.
Q: Can I make these vegetarian wraps ahead of time
A: Absolutely. For best results, prepare the wheat berry and corn filling and store it in an airtight container in the fridge for up to 3 days. Assemble the wraps just before serving or in the morning to prevent the tortillas from becoming soggy.
Q: How do I make these wraps gluten-free
A: To make this recipe gluten-free, simply swap the wheat berries for a gluten-free grain like quinoa or brown rice. Be sure to use certified gluten-free flour tortillas, which are widely available in most grocery stores.
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Vibrant Wheat and Corn Wraps with Tofu
Ingredients
Method
- Make the Filling: In a medium bowl, combine the cooked wheat berries, thawed sweet corn, lemon juice, olive oil, and ground cumin.
- Season with salt and pepper to taste and toss well to combine.
- Prep the Tortillas: Gently warm the flour tortillas if desired.
- Spread about half a tablespoon of salad dressing in a line down the center of each tortilla.
- Assemble and Roll: Evenly divide the wheat berry and corn salad among the four tortillas.
- Arrange the flavored tofu alongside the salad, then tightly roll up each tortilla to enclose the filling.
- Serve immediately or wrap for later.
