Why Make This Recipe
Miso Tofu Wrap with Winter Squash and Furikake is a delicious and healthy meal. It brings together the rich flavors of miso, tofu, and seasonal winter squash, making it not only tasty but also packed with nutrients. This recipe is perfect for anyone looking for a plant-based option that is both satisfying and full of flavor.
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How to Make Miso Tofu Wrap with Winter Squash and Furikake
Ingredients:
- 1/4 cup toasted sesame oil
- 1/4 cup soy sauce
- 1/4 cup miso paste
- 2 tablespoons fresh ginger, grated
- 2 green onions, chopped (save out 1 tablespoon for slaw)
- 3 tablespoons rice vinegar
- 3 tablespoons maple syrup, sugar, or honey
- 8 ounces firm tofu
- 1 pound winter squash, sliced into 1/2 inch thick strips (delicata, red kuri, or butternut work well)
- 2-3 leaves of napa cabbage, about 1 1/2 cups after chopped
- 1/4 cup fresh cilantro
- Handful of bean sprouts (optional)
- 1 avocado, sliced
- Furikake (you can find a recipe online)
- 3 tablespoons vegan mayo (optional)
- 1/4 teaspoon wasabi paste (highly recommended!)
- Tortillas (try cassava, rice, or sprouted wheat)
Directions:
- In a blender, mix together soy sauce, toasted sesame oil, miso, ginger, rice vinegar, and two-thirds of the chopped green onions with honey (or sugar or maple syrup) until smooth. It’s okay if there are a few small bumps. Set aside 1/4 cup of this sauce in a medium bowl.
- Cut the tofu into one-inch-long strips and blot with a towel.
- Cut the squash into one-inch strips and arrange it on a baking tray with the tofu strips. Brush or spoon the miso dressing generously over both the tofu and squash.
- Bake the tofu and squash at 425°F in a preheated oven for 30 minutes.
- Combine the reserved 1/4 cup of dressing with vegan mayo and wasabi paste in a bowl.
- Toss together the sliced cabbage, scallions, cilantro, and bean sprouts if you are using them.
- Warm the tortilla if needed to make it more pliable. Spread the dressing on the bottom, and layer it with squash, tofu, avocado, slaw, and a generous sprinkle of furikake.
How to Serve Miso Tofu Wrap with Winter Squash and Furikake
Serve these wraps warm for the best flavor and texture. You can pair them with a side salad or some steamed vegetables for a complete meal. They are also great for lunch the next day!
How to Store Miso Tofu Wrap with Winter Squash and Furikake
Store any leftovers in an airtight container in the refrigerator. The wraps will stay fresh for up to 3 days. When you’re ready to eat, you can warm them gently in a skillet or microwave.
Tips to Make Miso Tofu Wrap with Winter Squash and Furikake
- Be sure to press the tofu before cooking to remove excess moisture. This helps it absorb more flavor.
- Feel free to use any variety of winter squash you have on hand. They all add unique flavors!
- If you prefer a spicier kick, add more wasabi or hot sauce to the dressing.
Variation
You can easily customize this recipe by adding other vegetables like bell peppers or carrots. You can also substitute the tofu for tempeh or seitan if you want different textures and flavors.
FAQs
1. Can I make this recipe gluten-free?
Yes! Use gluten-free soy sauce or tamari and ensure your tortilla is gluten-free as well.
2. How can I make this recipe nut-free?
If you are allergic to nuts, you can skip any nut-based toppings and stick to the tahini, miso, and sesame ingredients.
3. Is there a way to prep this wrap in advance?
Absolutely! You can prepare all the fillings and store them separately in the fridge. Just assemble the wraps right before serving.
Miso Tofu Wrap with Winter Squash and Furikake
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A delicious and healthy plant-based wrap featuring miso, tofu, and seasonal winter squash, perfect for a satisfying meal.
Ingredients
- 1/4 cup toasted sesame oil
- 1/4 cup soy sauce
- 1/4 cup miso paste
- 2 tablespoons fresh ginger, grated
- 2 green onions, chopped (save out 1 tablespoon for slaw)
- 3 tablespoons rice vinegar
- 3 tablespoons maple syrup, sugar, or honey
- 8 ounces firm tofu
- 1 pound winter squash, sliced into 1/2 inch thick strips
- 2–3 leaves of napa cabbage, about 1 1/2 cups chopped
- 1/4 cup fresh cilantro
- Handful of bean sprouts (optional)
- 1 avocado, sliced
- Furikake (find a recipe online)
- 3 tablespoons vegan mayo (optional)
- 1/4 teaspoon wasabi paste (highly recommended!)
- Tortillas (cassava, rice, or sprouted wheat)
Instructions
- In a blender, mix together soy sauce, toasted sesame oil, miso, ginger, rice vinegar, and two-thirds of the chopped green onions with honey (or sugar or maple syrup) until smooth. Set aside 1/4 cup of this sauce in a medium bowl.
- Cut the tofu into one-inch-long strips and blot with a towel.
- Cut the squash into one-inch strips and arrange it on a baking tray with the tofu strips. Brush or spoon the miso dressing generously over both the tofu and squash.
- Bake the tofu and squash at 425°F (220°C) in a preheated oven for 30 minutes.
- Combine the reserved 1/4 cup of dressing with vegan mayo and wasabi paste in a bowl.
- Toss together the sliced cabbage, scallions, cilantro, and bean sprouts if using.
- Warm the tortilla if needed to make it more pliable. Spread the dressing on the bottom, and layer it with squash, tofu, avocado, slaw, and a sprinkle of furikake.
Notes
Press the tofu before cooking to remove excess moisture. Feel free to customize the vegetables used. For extra spiciness, add more wasabi or hot sauce.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Japanese
Nutrition
- Serving Size: 1 wrap
- Calories: 450
- Sugar: 10g
- Sodium: 900mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 18g
- Cholesterol: 0mg
Keywords: miso, tofu, vegetarian wrap, healthy dinner, winter squash
