Equipment
Ingredients
Base
- 6 large flour tortillas
Mediterranean Smashed Avocado
- 2 avocado, ripe
- 100 g cherry tomatoes, quartered
- 30 g kalamata olives, pitted and sliced
- 30 g red onion, finely diced
- 15 ml lemon juice, freshly squeezed
- 10 g fresh parsley, finely chopped
- 2 g salt
Falafel Salad
- 200 g falafel, pre-cooked
- 100 g hummus, classic or roasted garlic
- 60 g mixed salad greens, washed and dried
- 100 g cucumber, thinly sliced
- 30 g tahini, well stirred
- 15 ml lemon juice
Satay Tofu
- 250 g firm tofu, pressed and cubed
- 15 ml vegetable oil
- 40 g peanut butter, smooth, unsweetened
- 15 ml soy sauce
- 10 ml maple syrup
- 15 ml lime juice
- 5 ml sriracha
- 50 g carrot, shredded
- 10 g fresh cilantro, roughly chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 705 kcal
- Protein
- 19 g
- Carbohydrates
- 68 g
- Fat
- 42 g
- Fiber
- 9 g
- Sugar
- 6 g
- Sodium
- 1024 mg
- Saturated Fat
- 7 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 21 g
- Polyunsaturated Fat
- 9 g
- Cholesterol
- 2 mg
- Potassium
- 832 mg
- Calcium
- 241 mg
- Iron
- 5.5 mg
- Magnesium
- 146 mg
- Phosphorus
- 405 mg
- Zinc
- 2.6 mg
- Vitamin A
- 116 mcg
- Vitamin C
- 20 mg
- Vitamin E
- 2.6 mg
- Vitamin K
- 41 mcg
- Vitamin B6
- 0.4 mg
- Vitamin B12
- 0.0 mcg
- Thiamin
- 0.49 mg
- Riboflavin
- 0.42 mg
- Niacin
- 4.9 mg
- Folate
- 171 mcg
- Water
- 139 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Prepare the satay sauce by whisking together the peanut butter, soy sauce, maple syrup, lime juice, and sriracha in a small bowl until completely smooth.
Heat vegetable oil in a frying pan over medium-high heat. Add the cubed tofu and pan-fry for 5 to 7 minutes, tossing occasionally, until golden and crispy on most sides. Reduce heat to low, pour in the satay sauce, and stir continuously for 1 minute until the tofu is thickly coated and sticky. Remove from heat.
Halve and pit the avocados, then scoop the flesh into a medium mixing bowl. Lightly mash with a fork, retaining some chunky texture. Gently fold in the quartered cherry tomatoes, sliced olives, diced red onion, lemon juice, parsley, and salt.
Warm the pre-cooked falafels in a clean pan over medium heat for 3 to 4 minutes, or microwave for 60 seconds until heated through. In a separate small bowl, whisk the tahini and lemon juice with 10ml of warm water until a drizzleable dressing forms.
Assemble the Mediterranean wraps: Lay two tortillas flat. Spoon the smashed avocado mixture evenly down the center of each, leaving room at the edges for rolling.
Assemble the Falafel wraps: Lay two tortillas flat. Spread hummus down the center, top with mixed greens and cucumber slices. Arrange 4 warm falafels on each wrap and drizzle generously with the tahini dressing.
Assemble the Satay Tofu wraps: Lay the final two tortillas flat. Distribute the shredded carrots and fresh cilantro down the center, then top with the warm, sticky satay tofu.
Fold the left and right sides of each wrap inward by about 2 inches, then tightly roll from the bottom up to enclose the fillings completely. Slice each wrap in half diagonally and serve immediately.
Chef's Notes
- Pressing firm tofu is crucial for a great crust. Wrap the block in paper towels and place a heavy pan on top for 15 minutes before cubing.
- For meal prep, you can make the satay tofu and the falafel salad elements up to 3 days in advance. Keep the wet ingredients like hummus and dressings separate from the wraps until right before eating.
- If your avocado mixture starts to brown, an extra squeeze of fresh lemon juice and tightly pressing plastic wrap directly against the surface can slow oxidation.
Storage
Refrigerator: 3 days — Store fillings separately from the wraps to prevent sogginess. Avocado filling is best consumed within 24 hours to avoid browning.
Troubleshooting
Wraps split or tear when rolling
Cause: Tortillas are cold, dry, or overfilled
Fix: Double wrap with a second tortilla, or convert the meal into a salad bowl
Prevention: Warm tortillas slightly before use and ensure a 2-inch border is left bare around the filling
Tofu sticks to the pan
Cause: Pan not hot enough or tofu was too wet
Fix: Use a sharp metal spatula to scrape the crispy bits off the bottom of the pan
Prevention: Press tofu thoroughly to remove moisture and preheat the pan with oil before adding tofu
Tahini dressing is too thick or clumpy
Cause: Tahini seized when lemon juice was added
Fix: Vigorously whisk in an additional 5ml to 10ml of warm water until smooth
Prevention: Whisk in warm water gradually until the desired consistency is reached
Cultural Context
Wraps offer a versatile, globally inspired canvas for plant-based ingredients. The falafel draws from Levantine traditions, the smashed avocado incorporates coastal Mediterranean flavors, and the satay tofu pays homage to the rich peanut sauces of Southeast Asia.
