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Grilled tofu wraps with avocado, pepper and onions

Grilled tofu (or use your broiler or panini press), plus creamy avocado, charred bell peppers and onions, and a bit of honey mustard: wow! #vegan

It's only taken eight years (gulp) for me to update this April 2008 recipe post for grilled tofu wraps, stuffed with avocado, bell peppers and onions, rolled into a tortilla slathered with honey mustard. Honestly, I can't imagine why I waited so long. The combination of ingredients sounds weird, I know -- tofu and avocado, and honey mustard -- but it makes a really great sandwich. I know, because my husband Ted ate two of them for lunch.

Montreal Steak Seasoning is the magic ingredient here. It gives the tofu a salty-peppery-garlicky-herby crust. Nobody knows the exact formulation of the original Montreal Steak Seasoning (available by mail from Schwartz's deli in Montreal, where it was invented to spice up grilled meats), but every version builds on a foundation of salt, paprika, and garlic a proprietary mix of herbs and spices that might include black pepper, cayenne, red pepper flakes, ground coriander, dill or fennel seeds, granulated onion, and rosemary.  Your vegan friends will love these wraps when summer grilling season arrives. Until then, do what I do, and get out your panini press. And if you don't have a panini press, cook the tofu, onions and peppers under the broiler. You can toast the tortillas in a dry frying pan on the stovetop.

Even people who don't love tofu will love these grilled tofu wraps! #vegan

Grilled tofu wraps with avocado, pepper and onions {vegan}

From the pantry, you'll need: tofu, Montreal Steak Seasoning, cayenne pepper, onion, tortilla.

Serves 4; can be multiplied.


1 package extra-firm tofu
2 Tbsp Montreal Steak Seasoning
2 Tbsp canola oil
1/2 tsp cayenne pepper, or to taste
1 large onion, sliced into rings
1 red bell pepper, core and seeds removed, sliced into thick pieces
4 burrito-size (large) flour tortillas, or 8 smaller tortillas
1 avocado, peeled and sliced
Your favorite honey mustard


Place the block of tofu in a colander set over a bowl. Put a small, heavy plate on top of the tofu to weight it down, and let sit at room temperature for 30 minutes to let excess water drain out of the tofu. In the meantime, preheat your grill, grill pan, panini press or broiler.

In a bowl, combine seasoning, canola oil, and cayenne. Cut tofu into 1-inch slices, and paint each gently on all sides with the seasoning paste. Place on the grill.

Toss onion and bell pepper in remaining spice paste, and grill until nicely charred. Cook tofu for 4-5 minutes, or until it has nice grill marks and is heated through.

Heat tortillas on the grill for 20-30 seconds, turning once to toast each side lightly.

Place tortillas on individual plates, and spread each with honey mustard. Finish assembling the wraps by dividing the tofu, vegetables and avocado evenly among the tortillas. Wrap each one, and secure with a toothpick if needed.

[Printer-friendly recipe.]

More tofu recipes:
Tofu stir-fry with cabbage and cashews, from The Perfect Pantry
Red curry tofu with spinach and mushrooms, from The Perfect Pantry
Grilled tofu tacos, from Love and Lemons
Grilled tofu with blueberry-peach salsa, from FatFree Vegan Kitchen
Baked sesame tofu sticks with peanut butter, from Kalyn's Kitchen

Grilled tofu wraps, stuffed with avocado, bell pepper, and onions: a perfect lunch. #vegan

Disclosure: The Perfect Pantry earns a few pennies on purchases made through the Amazon.com links in this post. Thank you for supporting this site when you start your shopping here.


Just so you know, I didn't get an e-mail for this recipe. I am going to sign up again for your e-mail and see what happens.

And I think I need a panini press!

Kalyn, thanks for letting me know. Readers, if any of you have stopped getting the emails you signed up for, to let you know when there's a new recipe, please send me an email and I'll try to straighten it out. We've switched to an email provider that is supposed to be more reliable!

I loved the techniques for this wrap, and the ingredients. I made it with an "Olde (!) Canadian Chicken Rub" (son of 'steak,' I think), and a Dinosaur Cajun Honey Mustard... but on bread. Only later, after eating the delicious but messy sandwich, did I find the missing wraps. Another one required, soon.

Susan, the wraps will be messy, too, but worth it! We finally bought a grill, which hasn't been delivered yet, so I'm going to make these again, too.

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