If you are a tofu lover or a beginner, you will actually start liking these wraps for a couple of reasons

• They dont feel so tofuy so its fairly easy for you to adapt into them.
• These wraps come together in under 20 minutes and don’t need any marination.
• They pack in a good balance of protein, carbohydrates and veggies.

If these sound good to you, lets get you started.

With the approach of autumn,  the sunrise is slowly getting later and later, we have started to slowly wake up late. This means it is then a mad scramble to get things done and all of us out of the door on a weekday. So having something that will roll quickly into a nutritious meal is welcomed. There are a couple of wraps that I know my kids will surely grab as they run out of the door. These are also the ones that my teens never had a reason for missing out on the eating. These are

the Paneer khati rolls,

Black bean and salsa wrap

Pumpkin wraps

and this tricolour tofu wrap

There is another reason why these are sure to be taken without the excuse of “Oh ! I forgot my lunchbox”. These are so much smaller when packed, so bags are less clumsy. Whatever the reason, these do get taken, eaten and are a fully balanced meal. So what is here not to love it.

Here are the details.

Ingredients to make this tricolour wrap

Before you start making wraps, you need to keep in mind that wraps are only as interesting as the flavor of the filling. So lets keep this one interesting.

Wrap:Based on the time you have you can make a roti like flat bread or use a store bought wrap. I use Helgas or Mission wraps as these are the closest to me. 

Tofu: You need firm tofu or extra firm tofu for this recipe. This ensure it will crisp up well and hold shape. If you have firm tofu and are planning your meal ahead, use a tofu press to ensure you get a perfect tofu. once this is sliced, salted and roasted these stay good for lunch. To make the tofu crispy, you need  few ingredients cornflour, breadcrumbs and salt. These three ingrdients coat the tofu to make it crunchy.

Veggie: I have used shredded carrots and baby spinach to make this recipe as this is what I often have at hand ready to go. If you prefer, you can add shredded cabbage, colored capsicum, cherry tomato, celery or avocado. You can use a bagged salad or a coleslaw mix as well to make the wrap. This is a pretty good shredder to use for carrots and cabbage.

Sauce: This is probably the simplest sauce you would have made without any compromise on flavors. It takes only two ingredients – a good quality chilli oil and thickened cream. Once you adjust the salt levels, I will put this on anything from toast to pasta. The sauce is useful as it will not run by afternoon and not make your wrap go limp. 

Equipment to make wraps

Honestly, if you have a great frying pan, you are set to make this recipe. I have this frying pan and love it to fry tofu, it does not stick much as well. I use these pre-cut parchment to wrap the rolls for lunch.

Lets make lunch perfect tofu wrap 

Stay connected

Hope you will like to make this wrap and the crispy tofu. We love taking this on our lunch, surprisingly this makes it to our camps too. When you make this recipe do share your thoughts and what you liked about it.This recipe was posted as a part of Sunday Funday’s theme cottage cheese, tofu and paneer hosted by Mayuri. Here are the other entries, each delightful in its own manner so don’t miss to check them out 

Corn Paneer Parathas from Mayuri’s Jikoni

Cottage Cheese Muffins from A Day in the Life on the Farm

Cottage Cheese Wraps from Making Miracles

Cheese Paneer Tikka Open Sandwich in Air Fryer on Sourdough from Cook with Renu

Firecracker Tofu Broccolini Stir-Fry from Food Lust People Love

Homemade Paneer Recipe Ideas from Sid’s Sea Palm Cooking

Paneer Tomato Rice With Leftover Rice For One from Sneha’s Recipe

Pasta with Green Beans and Ricotta from Karen’s Kitchen Stories

Potato, Cottage Cheese, & Caramelized Onion Pierogi from Amy’s Cooking Adventures

Retro Cottage Cheese Jello Salad from A Messy Kitchen

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Dont skip lunch, and always éat for your body. Stay connected

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Enjoy sipping this warm broth with pumpkin and soft tofu through winter months or as you recover.

Ever since her braces the tooth sensitivities are high and my daughter looks for something filling  yet soothing. That’s when we devised this soft tofu and pumpkin broth soup that has been a winner.
Served warm, the soup has a lot of liquid and soft cooked pumpkin pieces. The soft tofu can be added chunky or broken down to form more of an egg drop soup consistency. This is a bowl of pure comfort and nourishment at the same time. It is a beginner recipe that is needs a chopping board, knife and a cooking pot only. It is,

• low calorie
• gluten free
• devoid of nuts
• dairy free.

Ingredients for the pumpkin soft tofu soup

Pumpkin: the chunks of pumpkin give the body to this soup. Any variety is fine as long as they soften when cooked. I like the Japanese variety somehow as it has a smoother mouth feel. It is perfectly OK to swap this to butternut squash as well .

Soft tofu : this is the softness and the uniqueness of this soup. When cooked,the soft tofu assumes a soft jelly like texture. It cannot be swapped for firm tofu as it feels clunky. So no swaps please on the soft tofu.

Seasonings: Salt and pepper is plenty to right make this soup good. Yet I have a secret ingredient you should try.

Dried mushroom powder: This brings forth a soothing umami flavours to the dish. I choose the powder as at the moment my daughter finds it difficult to chew. If not you can add a few chopped pieces of shitake or brown Swiss. I would totally avoid enoki as it will make the soup a bit slimy and with the soft tofu it us not a great mouthfeel.

Broth : to be clear,  I cook the soup in water. However you will get a much more depth of flavour if you use a vegetable broth. If using the broth be mindful not to add salt till you have tested the salt levels.

Herbs: you can finish off this soup with herbs if you like. You can add chopped coriander leaves, chives or scallions.

Let’s make pumpkin soft tofu soup

This will be one of the easiest ways you will make a soup.

Prep the pumpkin: this is probably the most time consuming process in this whole recipe. Peel and chop the pumpkin into chunks. You can dice smaller if you like. Frozen pumpkin cubes work well too.

Cook the pumpkin in broth: into a cooking pot add the broth (or water) and the pumpkin cubes. Cover and cook till the pumpkin is soft and mashable.

Add the soft tofu: remove the block of tofu from the packaging. Cut them into cubes. once the pumpkin is cooked add the tofu into the soup. Simmer and cook for 5 minutes till the tofu steams well. Instead of cubes you can crush the tofu and add. This soup will resemble the egg drop soup.

Season and serve: adjust the salt and sprinkle some pepper into the soup and remove from heat. The soup is ready to be served. Serve warm.

Variations to the soup.

At times we like to spice it up a bit with this soup, so a teaspoon of sambal chilli paste or Thai curry paste into the broth adds a ton of flavour and a variation from the regular.

Likewise, along with the pumpkin, you can add any vegetable you choose. This adds a bit more variety to this broth. You could try zucchini, broccoli, cabbage or winter melon will be good in the recipe.

Meal prep and lunch boxes

The soup broth definitely tastes the best when warm. However, it can be prepared ahead. It stays good for up to 3 days. I wont recommend freezing the soup as it is nit worth that effort.

Other soup recipes that are handy when having braces.

Broccoli and peas soup
Cherry tomato soup
Avocado cold soup
Carrot and celery soup

Stay connected

The pumpkin and soft tofu broth is a simple recipe. It is a perfect winter comfort or a bowl when you are just under the weather. Let me know if you like this version of a simple soup in the discussion below.
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