Crispy Shredded Za’atar Tofu Cabbage Wraps – Plant Based RD
These Crispy Shredded Za’atar Tofu Cabbage Wraps are high protein, easy to make and completely roasts in the oven. Tossed together with a pistachio za’atar herb mix to maximize on all the flavor.
The only thing I kept saying after taking the first bite of this wrap was, “OMG.” I don’t take that phrase lightly, but it’s the best way to describe the complex flavors in a surprisingly easy to assemble meal. It uses my favorite tofu technique, which is shredding it to make sure that each bite of this wrap is layered with flavor. It’s a true winner.
Why You’ll Love These Crispy Shredded Za’atar Tofu Cabbage Wraps
- An easy sheet pan meal. Everything roasts in the oven, which makes this meal incredibly convenient to make and clean up.
- High protein. Because we are using both tofu and pistachios, you are getting a protein packed filling that when stuffed into a wrap will leave you feeling incredibly satisfied.
- Easy to customize. Build your wrap your way. Use this as a guide, but you can add in more veggies or serve the filling differently to change things up.
Key Ingredients and Substitutions
- Tofu: I recommend super firm tofu. If you want to try this with extra firm tofu, choose a brand that is pretty dense, then press out excess water as needed from it.
- Cabbage: I thinly sliced some green cabbage, but feel free to sub for red cabbage or a bagged coleslaw mix if that is what you prefer.
- Onion: I used red onion, but shallots and yellow onions work too.
- Oil: Any high heat neutral oil can work for this, so choose what works best for you. For reference, I used avocado oil. Most oils may provide their smoking point on the label of the bottle. Look for ones that have a smoke point at least 425F or higher when roasting at high temperatures.
- Pistachios: If pistachios don’t fit within your budget, you can swap them for pepitas or sunflower seeds. These swaps will also help make this nut-free.
- Spices: I used a combination of garlic, coriander, smoked paprika, za’atar, and sumac to season the components of this meal.
- Herbs: I used both parsley and mint. You can leave the mint out if desired.
- Tamari: I like using tamari, but soy sauce or coconut aminos work equally well here.
- Lemon: Use fresh lemon as you need both the zest and juice. Feel free to swap with lime if desired.
- Maple Syrup: Use your favorite liquid sweetener. Some plant-based options include swapping for agave or rice syrup.
What is Za’atar?
Za’atar is a spice blend consisting of herbs, toasted sesame seeds, sumac, and a variety of spices. This mixture is traditionally used within Levantine cuisine and popular within Algeria, Armenia, Egypt, Iraq, Israel, Kuwait, Jordan, Lebanon, Libya, Morocco, Palestine, Saudi Arabia, Syria, Tunisia, and Turkey.
Depending on the region, you may see variations in terms of the spices used within za’atar. For example, something that makes Palestinian za’atar special is the addition of caraway seeds in their blend, while other mixes from different countries may have more fennel seeds, coriander or cumin. Regardless, this spice blend is full of delicious savory flavors.
How to Make Crispy Shredded Za’atar Tofu Cabbage Wraps
Preheat the oven to 425F. Place a box grater over a parchment-lined baking tray then grate the tofu over the largest holes of the box grater to create shreds. Top the shreds with cornstarch, paprika, coriander, garlic powder, tamari and oil. Toss to coat the tofu then spread it out in an even layer on the baking tray.
To a separate baking tray, add the cabbage, onions, garlic powder, coriander, thyme, a generous pinch of salt and the oil. Toss to evenly coat then spread the cabbage mix out in an even layer on the baking tray.
Place the tofu on the middle rack and the cabbage on the bottom rack in the oven. Bake for 10 minutes then give both trays a toss, spread them back out then place back in the oven (switching racks) for another 8-10 minutes until the tofu is golden and the cabbage starts to crisp around the edges.
While the tofu and cabbage bake, combine the pistachios, parsley, mint, garlic, za’atar, sumac, lemon zest and juice, maple syrup, oil and a generous pinch of salt together in a bowl then stir to combine.
Once the tofu and cabbage is done baking, transfer the cabbage to the tray of tofu and top with the pistachio mixture. Using tongs, toss the mixture together until evenly combined.
Warm the pita according to package instructions then assemble your wrap. Spread 2-3 tbsp of hummus on the pita then top with some lettuce and the tofu mixture. Fold it together into a wrap then enjoy.
Expert Tips
- Use super firm tofu for best results. This type of tofu compared with extra firm tofu is denser and shreds easier. Using extra firm tofu may result in the tofu crumbling.
- Save chopping time. Use bagged shredded cabbage or a coleslaw mix if you want to vary the veggies without the chopping. You can also shred cabbage using a mandolin if preferred.
- Make a pourable sauce using hummus. Mix together 3 tbsp of hummus with 2 tsp of lemon juice and 2 tbsp or more water, whisking together until at your desired consistency. Use it to pour over your tofu mix before wrapping it up.
Frequently Asked Questions
Use a dense tofu like super firm tofu (sometimes also referred to as high protein tofu). Typically, this style of tofu is kept in a vacuum sealed package with a small amount of water compared to other types of tofu that is stored in a tub of water. These vacuum packed blocks tend to be very dense in texture, which makes them ideal for shredding. If unable to find high protein tofu, make sure to press extra firm tofu really well using a tofu press before attempting to shred.
The tofu and cabbage mix can be prepared in advance. Once the mix has cooled, place in an airtight container and store in the fridge for up to 5 days.
You can serve it either way and it will be equally delicious. Feel free to use right out of the oven or reheat before eating.
Make this meal completely gluten-free by swapping the pita for a gluten-free wrap or serve the tofu mixture over rice or quinoa. Using a wheat-free tamari is naturally gluten-free, but you can also use a gluten-free soy sauce or coconut aminos as well.
How to Serve
Use the tofu filling however you like. It was originally designed to be used in a lunch time wrap, but you can get creative with how you use it. Try it in any of the following combinations.
- Wrap: Serve stuffed in a wrap or as a sandwich filling. I like to use hummus and lettuce to stuff along with the filling to make it extra fresh and delicious.
- Bowl: Serve over your favorite grains like rice, quinoa or farro!
- Salad: Season your favorite salad mix and use the tofu mix as a delicious protein-rich item to serve it with.
More Tofu Recipes to Try
Description
These Crispy Shredded Za’atar Tofu Cabbage Wraps are high protein, easy to make and completely roasts in the oven. Tossed together with a pistachio za’atar herb mix to maximize on all the flavor.
Baked Tofu
Baked Cabbage
Za’atar Pistachio Herb Mix
For Assembly
- Preheat the oven to 425F. Place a box grater over a parchment-lined baking tray then grate the tofu over the largest holes of the box grater to create shreds. Top the shreds with cornstarch, paprika, coriander, garlic powder, tamari and oil. Toss to coat the tofu then spread it out in an even layer on the baking tray.
- To a separate baking tray, add the cabbage, onions, garlic powder, coriander, thyme, a generous pinch of salt and the oil. Toss to evenly coat then spread the cabbage mix out in an even layer on the baking tray.
- Place the tofu on the middle rack and the cabbage on the bottom rack in the oven. Bake for 10 minutes then give both trays a toss, spread them back out then place back in the oven (switching racks) for another 8-10 minutes until the tofu is golden and the cabbage starts to crisp around the edges.
- While the tofu and cabbage bake, combine the pistachios, parsley, mint, garlic, za’atar, sumac, lemon zest and juice, maple syrup, oil and a generous pinch of salt together in a bowl then stir to combine.
- Once the tofu and cabbage is done baking, transfer the cabbage to the tray of tofu and top with the pistachio mixture. Using tongs, toss the mixture together until evenly combined.
- Warm the pita according to package instructions then assemble your wrap. Spread 2-3 tbsp of hummus on the pita then top with some lettuce and the tofu mixture. Fold it together into a wrap then enjoy.
Notes
Use super firm tofu for best results. This type of tofu compared with extra firm tofu is denser and shreds easier. Using extra firm tofu may result in the tofu crumbling.
Save chopping time. Use bagged shredded cabbage or a coleslaw mix if you want to vary the veggies without the chopping. You can also shred cabbage using a mandolin if preferred.
Make a pourable sauce using hummus. Mix together 3 tbsp of hummus with 2 tsp of lemon juice and 2 tbsp or more water, whisking together until at your desired consistency. Use it to pour over your tofu mix before wrapping it up.
