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A wrap with tofu and quinoa on a black plate

Curried quinoa mango and tofu wrap

A healthy, flavorful and easy curried quinoa, mango and tofu salad wrap that’s perfect for any meal of the day.
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Course: Entree, Main Course, Salad
Cuisine: American, Indian, Vegan
Keyword: curry wrap, healthy wrap, vegan wrap
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4 servings
Calories: 302kcal
Author: Linda Meyer


  • 16 ounce firm tofu pressed
  • 2 cups cooked quinoa
  • 1 tablespoon curry powder
  • ½ tablespoons ground cumin
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • 1 tablespoons pure maple syrup
  • 1 mango chopped
  • ¼ cup sunflower seeds
  • ¼ cup cilantro leaves finely chopped
  • 4 to 6 wraps buy gluten-free if required for your dietary needs (see note)


  • Preheat oven to 375°F (190°C)
  • Press the excess water out of the tofu, approximately 20 minutes.
  • Once pressed, slice the tofu into sticks and bake for approximately 15 to 20 minutes, or until the exterior is slightly crispy and the center is firm.
  • Cook the quinoa according to the instructions. We measured out a ½ cup (105 g) of uncooked quinoa and saved leftovers for later.
  • Transfer the quinoa to a bowl that’s large enough to allow you to stir in the rest of the ingredients without spillage. Stir in the spices and maple syrup until fully combined. You don’t want to see traces of dry spices, they should melt into the quinoa.
  • Stir in the mango, sunflower seeds and cilantro until fully combined.
  • Build the wraps. Spoon filling into the center of the wrap, leave enough room on each side to fold. Put a few pieces of tofu on top of the quinoa. The amount will depend on how large the wrap is. See instructions and visuals in the post. Fold over the bottom of the wrap (the bottom should be where the ends of the tofu are for easier folding), then the top, then one side and roll. Tuck the ends. See the photos in the post for visual instruction.
  • Enjoy!


The Nutritional Facts are an estimate only If you want to make this gluten-free, you can buy GF wraps, just know that they’re more prone to breaking as they’re not as flexible as those made with gluten. You can also eat it as a salad if you don’t want the carbs from the wrap.


Calories: 302kcal | Carbohydrates: 34g | Protein: 16g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 15mg | Potassium: 331mg | Fiber: 5g | Sugar: 10g | Vitamin A: 530IU | Vitamin C: 15.3mg | Calcium: 188mg | Iron: 4.2mg