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–+ servings

Honey Mustard Tofu Wrap with Zucchini

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Indulge in this delightful Honey Mustard Tofu Wrap with Zucchini, where soft, marinated tofu meets tender zucchini and fresh peas, all kissed with a vibrant honey mustard sauce. Enjoy it warm, cut in half for easy handling, and serve it alongside a fresh side salad and a zesty lime wedge. Feel free to switch up the vegetables based on what's in season or your personal favorites!
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 2
Course: Low-FODMAP Diet
Cuisine: Low-FODMAP, Vegetarian
Calories: 380
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 200 g firm tofu, pressed and sliced
  • 1 medium zucchini (about 150 g), sliced into thin half-moons
  • 100 g snap peas, trimmed
  • 2 tbsp olive oil
  • 1 tbsp Dijon mustard
  • 1.5 tbsp honey
  • 2 whole wheat or gluten-free wraps (180 g total)
  • Salt and pepper, to taste
  • Fresh cilantro or parsley, chopped optional
  • Lime wedges optional

Equipment

  • Non-stick skillet
  • Large mixing bowl
  • Heat-resistant spatula
  • Chef's knife
  • Serving plate

Method
 

  1. In a mixing bowl, combine Dijon mustard and honey to create the sauce. Set aside.
  2. Heat olive oil in a non-stick skillet over medium heat. Add tofu slices, seasoning with salt and pepper. Cook for 5-7 minutes, until golden brown on both sides.
  3. Add sliced zucchini and snap peas to the skillet, cooking for an additional 5-8 minutes, or until the veggies are tender yet crisp.
  4. Pour the honey mustard sauce into the skillet, stirring to coat the tofu and veggies evenly. Cook for another 2-3 minutes to heat through.
  5. Warm the wraps in a dry pan for 1 minute on each side.
  6. Divide the tofu and veggie mixture between the wraps, roll tightly, and cut in half.
  7. Serve with a simple side salad and lime wedges for an added zesty touch. Enjoy!

Nutrition

Calories: 380kcalCarbohydrates: 45gProtein: 20gFat: 15gSodium: 450mgPotassium: 700mgFiber: 8gSugar: 8gVitamin A: 600IUVitamin C: 25mgCalcium: 250mgIron: 3.2mg

Notes

Don't hesitate to substitute the tofu with seitan or tempeh for a different texture! You can also switch up the vegetables in the wrap to include bell peppers or spinach, depending on your taste preferences. If you find yourself with leftovers, they can be stored in an airtight container in the fridge for up to 2 days, and reheated in a skillet over low heat. Enjoy experimenting!

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