Tofu vegetables salad or wraps – Vegan

Tofu Vegetable Salad


This can be served just as salad or as wraps… Sauted Tofu adds crunchy coating so when mixed vegetables this salad will retain its crunchiness.  So this makes the wrap ideal for lunch boxes or for picnics.

Serves: -3-4
Cooking time: 10mins
Preparation time: 15mins


For Wraps:

  • Whole wheat tortillas-5num

For salad:

  • Chopped Red bell pepper-1num
  • Chopped green bell pepper-1num
  • Chopped carrot- 1num
  • Scoop out seeds and chopped cucumber-1/2big/1small
  • Cabbage/lettuce leaves-8-10num
  • Tofu -200gms
  • oil-2tsp

For Dressing:

  • Chopped coriander-1cup
  • Green chilli-2num
  • Vinegar-2tsp
  • Garlic-1clove
  • Salt-as per taste
  • Walnuts-2tbsp

For Topping:

  • Ketchup- as required
  • Low fat grated cheese- as required


To make the tofu:

  • Drain the water from tofu, squeeze gently in between your palms, place it on the kitchen tissue wrap- place a heavy weight on it for an hour to remove the excess water from tofu.
  • Once done slice the tofu lengthwise for 4-5inch strips
  • In a pan on medium high heat add oil and tofu strips, season it with salt and pepper, toast them for few minutes until brown and crispy. Flip to other side and season again with a big pinch of salt and pepper. Fry for another few minutes until brown and crispy. Once all the strips are crispy turn off the heat

For dressing:

  • Throw all the ingredients mentioned under the dressing list to the blender and blend it to smooth paste and set aside.

For salad:

  • Slice vegetables into 3-4inch slices
  • In a mixing bowl toss sliced peppers, carrots, cucumber, roasted tofu with coriander dressing

For wraps:

  • Place tortillas on a clean plate, arrange lettuce/cabbage leaf, spread the tossed salad. Top it with some sweet and spicy ketchup, cheese , roll the wraps and cut to half.

Serve immediately.


  • Use ketchup only if it is consumed immediately, not for lunch box as it may go soft.

About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on June 25, 2014, in International, Salad/Wraps, Soups, Salad and Wraps, Vegan and tagged , , , , , , , , , , , , . Bookmark the permalink. 9 Comments.

  1. I’m not one for Tofu….but this does look good Chitra!


  2. Sindy – so nice to meet you..been to your blog and it is amazing..I will be more than happy for yourself to do a guest post..I am doing vegetarian healthy recipes and anything on those lines will be greatly appeal on my blog..wait to hear and work togethrr


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