How many calories are in Tofu, Hummus and Vegetable Wrap?
Tofu, Hummus and Vegetable Wrap has about 242 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianVeganUnder 300 CaloriesQuick Meals30 Minute Meals
Tofu, Hummus and Vegetable Wrap
Tofu, Hummus and Vegetable Wrap is a Dinner international recipe with 242 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
242 kcal
Total Time
15 min
Servings
2
Protein
12.1 g
About This Recipe
The story behind Tofu, Hummus and Vegetable Wrap
Tofu, Hummus and Vegetable Wrap is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, hummus, and lettuce.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 2 servings and lands at roughly 242 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tofu, Hummus and Vegetable Wrap worth coming back to.
Ingredients
- Tofu150 g
- Hummus2 tablespoon (30 g)
- Lettuce2 leaf (20 g)
- Carrot1/4 medium (15 g)
- Avocado1/8 count (30 g)
- Lemon Juice1 tablespoon (15 g)
- Tortillas2 count (80 g)
- Oil1/2 tablespoon (5 ml)
Instructions
- 1
Step 1
While you heat oil in a pan over high heat, drain the tofu and cut into sticks.
- 2
Step 2
Once heated, add and sear the tofu sticks until browned.
- 3
Step 3
Peel and cut the carrot and avocado into thin strips.
- 4
Step 4
Spread the hummus on the tortillas and add the lettuce leaf and the ingredients on top (tofu, avocado, carrot).
- 5
Step 5
Season with lemon juice, salt and pepper to taste.
- 6
Step 6
Roll up the wrap and serve.
Nutrition Snapshot
Macros and micros at a glance
40/ 100
Forkd Score · Limited
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
242
Protein
12.1g
Carbs
32g
Fat
14g
Fiber
4.5g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
No
Dairy Free
No
Allergens
Tree NutSoy
Meal Prep and Storage
Make it easier to prep ahead
Tofu, Hummus and Vegetable Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Tofu, Hummus and Vegetable Wrap
How long does Tofu, Hummus and Vegetable Wrap take to make?
Tofu, Hummus and Vegetable Wrap takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tofu, Hummus and Vegetable Wrap?
Most ingredients in Tofu, Hummus and Vegetable Wrap can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tofu, Hummus and Vegetable Wrap?
Tofu, Hummus and Vegetable Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tofu, Hummus and Vegetable Wrap?
Yes, Tofu, Hummus and Vegetable Wrap generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tofu, Hummus and Vegetable Wrap?
Reheat Tofu, Hummus and Vegetable Wrap gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tofu, Hummus and Vegetable Wrap up or down?
Yes. Tofu, Hummus and Vegetable Wrap is written for 2 servings, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tofu, Hummus and Vegetable Wrap?
A large skillet, saucepan, or sheet pan works well for Tofu, Hummus and Vegetable Wrap. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tofu, Hummus and Vegetable Wrap is cooked properly?
Tofu, Hummus and Vegetable Wrap is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tofu, Hummus and Vegetable Wrap suitable for vegetarians?
Yes. Tofu, Hummus and Vegetable Wrap is suitable for vegetarians as written.
Is Tofu, Hummus and Vegetable Wrap gluten-free?
Tofu, Hummus and Vegetable Wrap is not reliably gluten-free as written. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Tofu, Hummus and Vegetable Wrap?
Yes. This recipe includes Tree Nut and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tofu, Hummus and Vegetable Wrap ahead of time?
Tofu, Hummus and Vegetable Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tofu, Hummus and Vegetable Wrap for my calorie or macro goals?
To make Tofu, Hummus and Vegetable Wrap higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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