10 min prep3 min cookEasy

High-Protein Vegan 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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A soft low-carb tortilla spread with a thick, oil-free white bean "hummus" made by mashing cannellini beans with lemon, cumin, and garlic, then loaded with lightly crisped smoked tofu cubes, black beans, sweet corn, peppery arugula, crisp lettuce, and sharp red onion slivers. Entirely plant-based and packed with fiber. 250 calories, 21g of protein, and only 8g of fat.

📊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