These colourful high-protein tofu wraps are made with firm tofu, a touch of olive oil for softness, and blended into a smooth, easy-to-pour batter. With plain, beetroot, and fresh spinach variations, they’re a wholesome, flexible wrap alternative that’s protein-rich and optionally gluten-free. These walk the line between where a savoury fluffy pancake and wrap meet!Tofu is naturally rich in plant-based phytoestrogens, which may help support hormone balance — especially during menopause. We created this recipe as part of our Happy Menopause course with Dr. Nitu Bajekal. Want to learn more and join us? Sign up here: https://thehappypear.ie/courses/happy-menopause-course/
Takes 35 minutesminutes
Serves 6
Ingredients
Base Dough:
300gfirm tofudrained and roughly chopped
300g2½ cups self-raising flour or gluten-free flour blend
1tbspolive oil
2tbsptamari or soy sauce
½tspsalt
½tspgarlic powderoptional
560mlwater
For Colour Variations (choose one or divide base dough into thirds):
PinkBeetroot: 1½ tsp beetroot powder or 1 cooked vacuum-packed beetroot
GreenFresh Spinach: 30g (1 cup packed) fresh spinach leaves (add more for a brighter colour)
Plain: No additional ingredients
Instructions
Blend the Dough:
In a blender or food processor, combine the tofu, self-raising flour, olive oil, tamari, salt, garlic powder and water.
Add one of the following, depending on your variation:
For plain, add nothing else.
For beetroot, add 1½ tsp beetroot powder or 1 cooked beetroot.
For spinach, add 30g fresh spinach leaves.
Blend until smooth. The batter should resemble a slightly runny pancake mix – not too thick or watery.
Cook the wraps:
Heat a dry non-stick over medium heat. Once hot, pour in some batter as you would for pancakes. Cook for around 2 minutes on each side until lightly browned and cooked through.
Cool and Store:
Place the cooked wrap on a clean tea towel and cover with another towel to keep them soft and warm. Serve straight away or allow to cool fully before storing in an airtight container.
Join our Recipe Club with over 600 delicious recipes today
Never Run Out Of Ideas Or Inspiration!
New Recipes Added Every Week
Easy To Follow Meal Plans
Available On Any Device
Only €3.99 Per Month
Recipe Club
Unlock the Ultimate Plant-Based Culinary Experience with The Happy Pear Recipe Club!
Dive into 600+ mouthwatering recipes designed to nourish your body and tantalise your taste buds. Join our ever-growing, supportive community of food enthusiasts and take the first step on your journey to a healthier, happier you.
