Super High-Protein Vegan Wrap with Spiralized Veggies, Tofu, and Chickpeas

Ingredients

• 1 large Carrot (spiralized)
• 1 medium Zucchini (spiralized)
• 2 tablespoons Olive Oil (extra virgin)
• 1 tablespoon Lemon Juice (freshly squeezed)
• ½ teaspoon Salt (to taste)
• ¼ teaspoon Black Pepper (freshly ground)
• 2 tablespoons Fresh Parsley (chopped)
• 200 grams Firm Tofu (pressed and grated)
• 1 cup Chickpeas (canned, drained and rinsed)
• 2 pieces High‑Protein Wrap (store‑bought, soy or pea protein based)
• 2 tablespoons Tahini (smooth)
• 2 tablespoons Water (room temperature)
• ½ teaspoon Cumin (ground)
• ½ teaspoon Smoked Paprika (ground)
• ¼ teaspoon Garlic Powder (ground)
• ¼ teaspoon Red Pepper Flakes (optional for heat)

Instructions

1. Spiralize and Dress Vegetables

   Using a spiralizer, turn the carrot and zucchini into ribbons. In a mixing bowl, toss the ribbons with olive oil, lemon juice, salt, pepper, and chopped parsley until evenly coated.

   Time: PT5M

2. Prepare Tofu and Chickpeas

   Press the tofu to remove excess water, then grate it using a box grater. Drain and rinse the canned chickpeas. Set both aside.

   Time: PT3M

3. Cook Tofu‑Chickpea Filling

   Heat the skillet over medium heat and add a drizzle of olive oil. Add the grated tofu and sauté for 3‑4 minutes until lightly golden. Stir in the chickpeas, cumin, smoked paprika, garlic powder, and red pepper flakes. Cook another 5 minutes, stirring occasionally, until the mixture is heated through and fragrant.

   Time: PT8M

   Temperature: Medium heat

4. Make Tahini Sauce

   In a small bowl, whisk together tahini, water, a splash of lemon juice, and a pinch of salt until smooth and pourable.

   Time: PT2M

5. Assemble the Wraps

   Lay a high‑protein wrap flat. Spread a portion of the seasoned spiralized vegetables down the center, top with the tofu‑chickpea mixture, and drizzle with tahini sauce. Fold the sides and roll tightly.

   Time: PT3M

6. Crisp the Wrap

   Wipe the skillet clean, return to medium‑high heat, and place the assembled wrap seam‑side down. Press gently with a spatula and cook 2‑3 minutes per side until the exterior is golden and crispy.

   Time: PT5M

   Temperature: Medium‑high heat

7. Serve

   Remove the wrap from the pan, let it rest for a minute, then cut in half diagonally and serve immediately.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

20g

Carbohydrates

40g

Fat

12g

Fiber

8g