10 min prep3 min cookEasy

Plant Power Wrap

A smoky tofu wrap with oil-free white bean "hummus," black beans, sweet corn, and fresh greens — 21g plant protein at only 250 calories

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Smoked tofu, chickpeas, quinoa, spinach, hummus, and roasted peppers in a wrap. Plant-based and actually filling.

📊Nutrition

Per serving

0kcalCalories

0gProtein

0gFats

0gCarbs

Wrap & Plant Protein

1Medium low-carb or light whole-wheat tortilla
80gSmoked tofu, cut into small cubesBrilliantly flavorful straight out of the package — no marinating needed
optionalZero-calorie cooking spray

Oil-Free "Hummus"

40gCanned cannellini or white beans, rinsed
a squeezeFresh lemon juice
a pinch eachGarlic powder, cumin, and sea saltMashed white beans with these spices replicate thick, creamy hummus without the calorie-dense tahini and olive oil

Fresh Veggies

a generous handfulMixed fresh lettuce and arugula
15gSweet corn kernels
15gBlack beans, rinsed
10gRed onion, thinly slicedAdds a sharp crunch

👨‍🍳Method

Mash the Lean Spread

2 min

In a small bowl, combine your white beans, lemon juice, garlic powder, cumin, and salt. Use a fork to mash it vigorously until it forms a thick, creamy paste that mimics hummus.

💡For an even smoother texture, add a teaspoon of water while mashing — the beans break down surprisingly well with just a fork.

Warm the Tofu

3 min

Smoked tofu can be eaten cold, but warming it releases more of that deep, woody flavor. Heat a non-stick skillet over medium heat, give it a quick spray of cooking spray, and toss the tofu cubes for 2-3 minutes until slightly crisped on the edges.

💡Don't move the tofu too often — let each side sit for about 45 seconds to develop a golden crust.

Assemble the Wrap

2 min

Lay your low-carb tortilla flat. Spread your oil-free white bean "hummus" generously down the center. Layer your fresh lettuce and arugula on top of the spread to act as a barrier so the tortilla doesn't get soggy.

Build the Core

1 min

Spoon your black beans, sweet corn, and sliced red onion neatly over the greens. Pile your warm smoked tofu cubes directly on top.

Fold and Serve