Quinoa Wrap with Pesto, Veggies & Tofu
A thin wrap made from soaked quinoa, filled with pesto, sautéed vegetables and tofu.
- Prep
- 15 min
- Quinoa soak
- 6–8 hours or overnight
- Cook
- 15–20 min
- Serves
- 1
Ingredients
Quinoa Wrap
- ½ cup white quinoa (dry, soaked 6–8 hours or overnight)
- ½–¾ cup filtered water
- Pinch of sea salt
Pesto Veggie-Tofu Filling
- 150 grams firm tofu (cubed)
- 1 tablespoon olive oil or sesame oil
- 1 small zucchini (chopped)
- 1 bell pepper (chopped)
- ½ cup green beans (chopped)
- 1 small onion (sliced)
- 2 cloves garlic (minced)
- 2–3 tablespoons parsley pistachio pesto
- Sea salt to taste
Nutrition
Per serving (1/1 of batch), estimated
- Calories
- 810 kcal
- Protein
- 44.8 g
- Carbohydrates
- 85.2 g
- Fat
- 37.0 g
- Fibre
- 17.1 g
Method
- 1
Quinoa Wrap: After soaking and rinsing quinoa, blend it with fresh water and salt to form a thin, smooth batter.
- 2
Heat a ceramic or non-stick pan and pour a ladleful of batter.
- 3
Spread it thin and cook for 2–3 minutes per side until golden.
- 4
Pesto Veggie-Tofu Filling: Heat oil in a pan. Sauté onion and garlic until fragrant.
- 5
Add zucchini, bell pepper, and green beans. Stir-fry for 3–5 minutes until slightly tender.
- 6
Add tofu and pesto. Mix well and cook for another 1–2 minutes.
- 7
Adjust salt and turn off the heat.
- 8
Assembly: Spread a thin layer of pesto on the warm quinoa wrap.
- 9
Add the veggie-tofu filling.
- 10
Sprinkle with chopped pistachios (optional).
- 11
Fold and serve warm.
Let the first side of the quinoa wrap set fully before flipping. Use a thin layer of filling so the wrap folds without tearing.
Notes
Nutrition basis: Uses the full ½ cup DRY quinoa and all filling as the stated single serving; 2½ tbsp pesto; excludes optional pistachios. Splitting into 2 portions halves these figures. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.