Equipment
Ingredients
Base
- 6 large flour tortillas, room temperature
Satay Tofu Filling
- 250 g firm tofu, pressed and cubed
- 45 g smooth peanut butter
- 15 ml soy sauce
- 15 ml lime juice
- 10 ml maple syrup
- 50 g carrot, julienned or shredded
- 10 g fresh cilantro, roughly chopped
- 10 ml neutral cooking oil
Mediterranean Avocado Filling
- 2 avocado
- 100 g cherry tomatoes, quartered
- 40 g kalamata olives, pitted and roughly chopped
- 30 g red onion, finely diced
- 15 ml lemon juice
- 10 g fresh parsley, finely chopped
Quick Falafel Salad Filling
- 200 g prepared falafel, store-bought or pre-made
- 100 g hummus
- 100 g cucumber, diced
- 50 g mixed salad greens
- 30 g tahini
- 15 ml lemon juice
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 664 kcal
- Protein
- 19 g
- Carbohydrates
- 65 g
- Fat
- 39 g
- Fiber
- 9 g
- Sugar
- 6 g
- Sodium
- 898 mg
- Saturated Fat
- 7 g
- Monounsaturated Fat
- 20 g
- Polyunsaturated Fat
- 8 g
- Cholesterol
- 2 mg
- Potassium
- 844 mg
- Calcium
- 232 mg
- Iron
- 5.2 mg
- Magnesium
- 144 mg
- Phosphorus
- 395 mg
- Zinc
- 2.6 mg
- Vitamin A
- 156 mcg
- Vitamin C
- 20 mg
- Vitamin E
- 2.6 mg
- Vitamin K
- 36 mcg
- Vitamin B6
- 0.4 mg
- Vitamin B12
- 0.0 mcg
- Thiamin
- 0.47 mg
- Riboflavin
- 0.39 mg
- Niacin
- 4.8 mg
- Folate
- 160 mcg
- Water
- 138 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Prepare the satay sauce by combining peanut butter, soy sauce, 15ml lime juice, and maple syrup in a small bowl. Whisk until smooth, adding 5-10ml of warm water if the mixture is too thick.
Heat a frying pan over medium heat, around 175°C/350°F. Add neutral oil and fry the cubed tofu for 5-7 minutes, turning occasionally, until golden brown on all sides.
Remove the pan from heat. Pour the prepared satay sauce over the tofu, mixing gently to coat all the pieces evenly. Set aside.
In a medium bowl, crush the avocado flesh with 15ml of lemon juice using a fork until mostly mashed but still retaining some chunky texture.
Fold the quartered cherry tomatoes, chopped kalamata olives, diced red onion, and chopped parsley into the mashed avocado. Season with a pinch of salt and pepper to taste.
For the falafel dressing, whisk tahini and 15ml lemon juice in a small bowl. The mixture may seize initially; slowly whisk in cold water, 5ml at a time, until it becomes a smooth, pourable dressing.
Briefly toast the falafels and wraps in a dry pan over medium heat to warm them through. Crumble or halve the falafels.
To assemble the Satay Tofu wraps (2 wraps): Divide the shredded carrots and chopped cilantro between two tortillas. Top with the warm satay tofu and fold the sides inward before rolling tightly.
To assemble the Mediterranean Avocado wraps (2 wraps): Spread a generous layer of the avocado mixture down the center of two tortillas. Fold the bottom edge over the filling, tuck in the sides, and roll to seal.
To assemble the Falafel Salad wraps (2 wraps): Spread 50g of hummus onto each remaining tortilla. Layer with salad greens, diced cucumber, and crumbled falafel. Drizzle with the tahini dressing and roll tightly.
Chef's Notes
- Pressing your tofu for at least 15 minutes before cooking drastically improves its texture, allowing it to crisp up better and absorb the satay sauce.
- When preparing the tahini dressing, the tahini will often seize and look ruined when the lemon juice is first added. Keep whisking and adding splashes of water; it will miraculously transform into a silky sauce.
- To prevent your avocado filling from browning if preparing ahead, smooth the top surface and press plastic wrap directly onto the mash, ensuring no air bubbles remain.
Storage
Refrigerator: 2 days — Store fillings separately from wraps. Avocado filling is best eaten immediately but will keep 1 day if tightly sealed with plastic wrap touching the surface.
Troubleshooting
Wraps crack or tear during folding
Cause: Tortillas are too cold or dry, making them brittle
Fix: Convert the torn wrap into a bowl by chopping the tortilla and tossing it with the fillings like a salad
Prevention: Warm tortillas in a dry pan for 10 seconds per side or wrap in a damp paper towel and microwave for 15 seconds before assembling
Satay sauce is thick and clumpy instead of smooth
Cause: Natural peanut butter lacks emulsifiers, and cold liquids can cause the fats to seize
Fix: Whisk in very warm water, 5ml at a time, until the sauce relaxes and emulsifies
Prevention: Use room-temperature ingredients for the sauce
Cultural Context
The modern wrap is a globalized culinary canvas, adapting the ancient tradition of flatbreads found in the Mediterranean and Middle East. This trio demonstrates the format's versatility, uniting Lebanese-inspired falafel profiles, Indonesian-inspired satay flavors, and bright Mediterranean produce into convenient, handheld meals.
