An easy recipe for Tikka tofu and chickpea wraps with a mango chutney mayo. The perfect lunch or light dinner with Indian spices.
Everyone is having a romance with Bridgerton right now, but I'm having a romance with tofu.
I've been making batch after batch of the most amazing tofu pastrami for sandwiches or adding it to bakes like my sweet and sour tofu rice bake for dinner.
And I've been making the gorgeous tikka tofu and chickpea wraps I'm sharing with you today.
The flavours of tikka masala in a wrap with crunchy salad veg and the most glorious mango chutney mayo dressing.
Oh, it's special! You'll definitely fall in love with it!
Let the to(fu)mance begin!
Jump to:
- ⭐ Why are these Tikka Masala tofu wraps so good?
- 🌯 What you need to make Indian spiced tofu wraps
- 🥕 Peel those carrots
- 👩🏻🍳 Meal prep this tikka recipe
- ♨️ Warm those tortillas!
- 🍴 Lunch box or light dinner
- 🧾 Related recipes
- ⭐ Sign up for a free recipe sent to your inbox every morning
- 👩🏻🍳 How to make mango tikka tofu wraps
- 📖 Recipe
- 💬 Comments
At a glance - tikka tofu & chickpea lunch wraps
⏲️ Ready in: 35 minutes
👪 Serves: 3
🍽 Calories: 402
🧾 Main ingredients: Large flour tortillas, extra firm tofu, chickpeas, red onion, tikka masala paste, mango chutney
👩🏻🍳 Suitable for: Vegan, plant-based, dairy-free, egg-free, vegetarian
Summarise & save this recipe:
⭐ Why are these Tikka Masala tofu wraps so good?
If I haven't persuaded you yet, here are some more reasons why you will love this easy tofu recipe.
- It's plant-based - suitable for vegan, dairy-free and vegetarian diets
- Added vegetables - there's salad veg in there too
- Full of protein - it's got lots of protein from the tofu and chickpeas to keep you feeling fuller
- Lots of vitamins and minerals - as well as fibre (from the chickpeas and tofu)
- It's filling
- Tastes amazing
- Has the most gorgeous dressing - which is made in seconds
- You can make the filling and dressing ahead - then quickly make up the wraps in the morning
I hope you give it a try, this tofu chickpea wrap is rather exceptional!
If you love Indian food and Indian flavours, you will love these lunch wraps.
🌯 What you need to make Indian spiced tofu wraps
Here are the simple ingredients you need to make these tasty tofu tikka masala wraps.
Wraps & Tofu Filling
- Flour tortilla wraps - or corn tortillas
- Tofu - either firm tofu (press it yourself) or extra firm tofu (pre-pressed)
- Chickpeas - canned chickpeas are fine, but if you like to soak and cook chickpeas (garbanzo beans) from dried, you can do that, and I bow down to your domestic goddess superpowers
- Red onion - you could use plain old white onion if that's what you have
- Tikka masala paste - you can make your own, but I just buy small tubs of ready-made paste
- Mango chutney - shop-bought chutney is fine, or you can make homemade hot mango chutney
Homemade dressing
- Mango chutney
- Mayo - plant-based mayonnaise
- Lemon zest - finely grated
- Lemon juice
- Dried coriander (cilantro) - or dried parsley (fresh herbs work well too, but dried herbs are handy to grab off the shelf and work well in dressings)
- Garlic powder (garlic granules) - or fresh garlic
- Salt & black pepper - to season
Wrap salad veg
- Baby spinach - for greens, but you could add salad leaves instead
- Carrots
- Cucumber
The printable recipe card is at the bottom of the page.
🥕 Peel those carrots
When carrots are added to sandwiches or wraps, they are generally grated, but I often like to peel them instead.
Just wash, dry, then peel long slices of carrot with a potato peeler.
It gives a bit of crunch and a more substantial addition of carrots to a wrap or sandwich.
Plus, it looks bonnie!
A nice way of prepping carrots for salads too.
👩🏻🍳 Meal prep this tikka recipe
Pop the tofu and chickpea filling on a tray in the oven (or air fryer) while you make dinner at night.
Once cool, pop it in an airtight container and store it in the fridge,
You can also make the dressing ahead and pop it in a small airtight container in the fridge.
Then you have a delicious wrap filling ready to make up quickly in the morning over the next few days.
The filling is enough for 3-4 wraps and conveniently will keep in the fridge for 3-4 days.
It's such an easy recipe for such a spectacular lunch!
♨️ Warm those tortillas!
It's a good idea to warm flour tortillas in the microwave or oven for a few seconds before you make your filled wraps.
If the tortillas are a little on the dry side, they can tear when you roll the wraps (especially if you are being generous with the filling), but warming them softens them and helps prevent tearing.
It really is a top tip!
🍴 Lunch box or light dinner
You can serve these wraps for affordable weeknight dinners or add them to lunch boxes and boss lunch (making everyone else at school or work jealous).
Lunch wraps
Serve them with some fresh fruit on the side in lunch boxes.
Or for a lighter lunch (if you are watching your weight), you could make this lunch wrap with crunchy iceberg lettuce instead of tortillas.
If you've not tried lettuce wraps, you really need to give them a go!
Easy dinner
For a satisfying dinner, serve these vegan spicy chickpea and tofu wraps with potato wedges and salad or corn cobs on the side.
🧾 Related recipes
Looking for more tasty lunch wraps? Try these:
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👩🏻🍳 How to make mango tikka tofu wraps
These step-by-step photos will show you how to make this bangin' tofu and chickpea salad wrap (followed by the printable recipe card, which you can also hit print and save as a PDF on your device).
Step 1
- Preheat the oven then add the chickpeas and red onion to a mixing bowl.
- Tear the tofu into chunks and add to the bowl.
- Then add the marinade ingredients.
Step 2
- Mix well so the chickpeas, onion and tofu are well coated in the spice mix.
- Then spread out in a single layer on a large lined baking tray (sheet pan) and bake until the tofu is crisp at the edges and the onion is soft.
Step 3
- While your tofu mixture is roasting, make the dressing.
- Once the filling has cooked and cooled a little, you are ready to make your wraps.
- Slather each tortilla (it will make 3 or 4 wraps) with the dressing, then top with baby spinach (or salad leaves) and a layer of cucumber slices.
Step 4
- Add a generous pile of the tasty tofu and chickpea filling then top it with slices of peeled carrot and wrap tightly.
- I tuck the sides in and wrap the edge of the tortilla nearest me over the filling and use it to drag the filling back towards me, making the filling tight and allowing a lot of filling, then keep rolling and cut in half.
- Serve and enjoy!
📖 Recipe
Easy Tikka Tofu & Chickpea Wraps with Mango Mayo
Ingredients
Wraps
- 3 flour tortilla wraps
Tofu filling
- 280 g extra firm tofu (or you can press firm tofu)
- 230 g chickpeas (380g / 13 ½ oz tin drained, if yours is 400g / 14 oz can of chickpeas that will be ok too)
- 1 red onion (or white/yellow onion, peeled, halved and sliced)
- 2 tablespoons tikka masala paste
- 1 tablespoon mango chutney
- 1 tablespoon dried coriander (cilantro) (or fried parsley, fresh herbs are ok too)
Dressing
- 3 tablespoons mayonnaise
- 2 tablespoons mango chutney
- 1 teaspoon lemon zest (finely grated zest from 1 lemon)
- 1 tablespoon lemon juice
- 1 tablespoons dried coriander (cilantro) (or dried parsley, fresh herbs are ok too)
- ½ teaspoon garlic powder (garlic granules) (or fresh garlic, crushed)
- 1 pinch salt and black pepper
Salad for wraps
- 1 large carrot (washed and peeld with a potato peeler)
- 3 handfuls baby spinach (one for each wrap)
- ⅓ cucumber (sliced)
Instructions
- Preheat the oven to 180 c / 160 c fan / 350 f / gas mark 4 and line a large baking sheet (sheet pan) with non-stick baking paper (parchment).
- Add the drained chickpeas and onion slices to a mixing bowl and tear chunks of tofu into the bowl, then add the 3 marinade ingredients.
- Toss well to coat, then spread in a single layer on the lined baking sheet and roast for 25 minutes until the tofu is crispy at the edges and the onion soft. Set aside to cool a little.
- While the tofu is cooking then cooling, mix the dressing ingredients in a bowl.
- To make the wraps, spread each tortilla with a good layer of the dressing, then top with a layer of baby spinach across the middle of the wrap (left to right), then top with a layer of cucumber slices.
- Pile some of the tofu mixture (I use it for 3 very full wraps, but you could stretch it to 4 wraps) on the lettuce.
- Top with slices of carrot, then tuck the sides of the wrap partially over the filling and lift the edge of the wrap nearest you over the filling and use that too pull the filling towards you, then roll and cut in half.
- Enjoy!
Notes
- You can make the filling and dressing ahead and keep each in the fridge for 3 - 4 days, so it's quick to make wraps in the morning.
- Pop each tortilla in the microwave or oven for a few seconds to warm slightly before making your wraps. This will soften them and help prevent tearing.
- I use the filling for 3 very full wraps, but it could stretch to 4 wraps.
Jill says
My daughter is coming for dinner on Monday so I shall make these then. I liked your idea of serving one with wedges and corn on the cob Jacqs and I have both in the freezer. Jill x
Jacqueline Meldrum says
It was obviously meant to be Jill! I hope you both enjoy it.
Boyd says
Be still my beating heart! Right, I am making this for dinner tonight, deffo!
Jacqueline Meldrum says
Hi Boyd, you did make me smile. I do hope you try it and I know you will love it.
Graham says
This was very tasty and there was enough tofu and chickpeas to nibble on while it was being prepared
Jacqueline Meldrum says
You are sneaky! I never saw you nibbling, but I am glad you like it so much Graham.
Helen says
I am literally sitting here drooling.
Jacqueline Meldrum says
Me too, because I know how good they are Helen. I hope you try them.