This low FODMAP tofu halloumi wrap is bright and packed with flavour. It is perfect for a light lunch or dinner. I only started eating tofu a year into being a vegetarian. I am now a total convert and always on the lookout for new tasty marinades. This dish works equally well as a wrap or salad.
Tofu halloumi: This recipe makes me not miss cheese. I used to love the salty tang of halloumi and this tofu really hits the spot. You can of course substitute gut-friendly portions of regular halloumi if you prefer though (2 slices, <40 g pp is low FODMAP; 3 slices, <60 g pp is medium FODMAP in fructose), coated with oil and za’atar. The tofu halloumi is adapted from this Bit of the Good Stuff recipe.
Lemon tahini dressing: This dressing is a total winner. Creamy, lemony, and incredibly delicious. It is the perfect accompaniment to this dish and can level-up any salad. This was inspired by the dressing from the wonderful Rachel Ama’s Vegan Eats book, which is in this post from The Happy Foodie.
Low FODMAP Tofu Halloumi Wrap with Lemon Tahini Dressing
Equipment
- Large shallow dish
- Large frying pan/skillet
Ingredients
Tofu halloumi
- ~400 g (1 pack) pre-pressed extra-firm tofu (pressed overnight or at least 30 mins)
- 1 lemon (juiced)
- 2 tbsp nutritional yeast
- 2 tbsp white miso (or 2 more tbsp nutritional yeast)
- 2 tbsp water
- 1 tbsp za'atar (or 1 tbsp dried oregano)
- 1 tbsp garlic oil
- ½ tsp salt (more to taste)
- Spray cooking oil (for frying, regular oil will do)
Lemon tahini dressing
- 3 tbsp olive oil
- ½ lemon (juiced)
- 1 tbsp tahini
- 1.5 tsp maple syrup
- 1 tsp dijon mustard
- Salt & pepper to taste
Wrap & toppings
- 4 wraps or pittas (gluten free or other low FODMAP option)
- 4 large handfuls mixed-leaf salad (more if not using a wrap)
- 2 medium carrots
- 160 g roasted red peppers (jarred with no FODMAPs or home roasted)
- 80 g olives (optional, e.g., kalamata)
- 80 g vegan feta (optional, check for FODMAPs, sub. regular)
- 4 tbsp toasted seeds/nuts (e.g., pine nuts, pumpkin, sunflower seeds)
Instructions
For the tofu halloumi
- Slice tofu into into ~12 slices (~½ cm/~⅓ inch each). Mix marinade ingredients (lemon, nutritional yeast, white miso, water, za'atar, garlic oil, salt) together in a large shallow dish. Coat tofu in marinade and lay out flat. Leave for 1-2 hours (or overnight in the fridge).
- Heat a non-stick frying pan on medium-high heat, spray with cooking oil (or lightly coat). Add tofu in a single layer, press down, cook until brown and crispy (2-3 mins) and flip. Can store in an airtight container in the fridge for a few days.
For the dressing
- Place all of the dressing in a jar with lid. Shake well until combined.
For the wrap & toppings
- Wash and dry the salad leaves. Grate the carrots and dice the roast peppers, olives, vegan feta (if using) and any other toppings.
- Lightly toast the wraps or pitas if desired. Assemble on a plate, topping each wrap with salad leaves, carrot, peppers, any other toppings, and tofu halloumi. Drizzle over the dressing, sprinkle the toasted seeds on top and enjoy. The prepared wrap components will keep well in the fridge for a few days as leftovers.
