12 Months of Sustainable Living / Plant Based Eating

Polenta Tofu Wrap – The Wrap that made me Love Tofu

I never used to like Tofu and then there was that one time when I had a very unfortunate experience with expecting scrambled eggs and getting very badly made tofu scramble, but this polenta tofu wrap really changed my mind!

Polenta tofu wrap with smashed avo, spinach, green peppers and cucumber.

Why Tofu

The first thing I realised I like about cooking with tofu is the touch. I know that sounds weird, but because I don’t like eating red meat I get grossed out by touching any kind of meat and that makes cooking it very difficult. Tofu, on the other hand, is firm but easy to cut. It can break and crumble, but it won’t crumble in your hands, but at the same time, it’s not slimy either. So that’s made cooking with tofu sooo much easier.

Tofu is also called bean curd and is basically made from soya milk in the same way cheese is made from dairy milk. By pressing the soya milk into block form and leaving it to cool it presses out all the fluid and leaves this block of tofu that really once you start cooking with it, looks a bit like an off white block of slightly firmer feta cheese.

Tofu is however very nutritious and is a great plant based protein alternative. It contains 9 amino acids (which the body needs from food and can’t produce itself) as well as iron, calcium, magnesium and vitamin B1. 100g of tofu contains about 8g of protein which is the same, if not slightly more than most red meats which contain between 4 – 10g of protein per 100g. It’s also super versatile and can be used to make so many different foods, which in my eyes makes it a better buy than a piece of meat.

What is Polenta

Polenta comes from Italy and is made by grounding corn into flour, which gives it its golden colour. Usually, polenta is cooked quite tick to create almost a porridge consistency and somethings thick enough to slice into pieces, but dry it can be used in baking as well as a gluten free alternative.

Polenta contains about 7g of protein per 100g which is still a good amount, although you need a lot of to make 100g of polenta. It’s not the most nutritious grain, but it is very versatile and gluten free which is a win in my book.  

Crispy polenta covered tofu in a wrap.

Putting it all together

The best thing about this meal is that it’s fresh, filling, tasty and so easy and quick to make (even I can make it). So here goes…

Cooking Time: 20 min

Makes: 3 standard wraps


3 wholewheat wraps

1 cup of Polenta

2 avos

250g of tofu


1 Green pepper

Cucumber (about half)

Pinch of salt

Pinch of pepper

Pinch of mixed herbs

The Smashed Avo Spread

  1. Smash a whole avo with a fork to the desired consistency
  2. Add some pepper and salt

The Polenta Tofu

  1. Drain all the water from the tofu – Make sure it a completely dry so squeeze out any last fluid from the tofu
  2. Cut the tofu into strips about 4cm wide and 10cm long
  3. Add the polenta into a bowl and dip cut tofu into the polenta – Cover tofu completely with polenta
  4. Add polenta covered tofu to a frying pan
  5. Add mixed herbs and any other spices to your taste
  6. Fry tofu on all sides until polenta starts to turn darker brown
  7. Remove from pan once golden to cool
Tofu dipped in polenta in a frying pan.

The Wrap

  1. Spread your avo smash on the base of your wrap (Tip: warm up your wrap for 20sec in the microwave before starting, this will help a wholewheat wrap to fold easier and not break)
  2. Add spinach on top of the avo spread
  3. Add polenta tofu to wrap
  4. Cut green pepper and cucumber into strips and add on top of tofu
  5. Fold and ENJOY!

Hi, I'm Andri. A 20-something creative, content creator, writer, reader, traveler, healthy living enthusiast and eco warrior! My day job is in digital publishing, but just like The Loud Library, I am full of contradictions. I love my bunny rabbit Olive, cows and sharing my journey to rediscover my spark.

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