Recipe description
July 31, 2026
Fermented Miso Tahini Tofu Wrap
A savory fermented tofu wrap with tahini, plant protein, and everyday gut-friendly appeal.
Fermented Foods
Protein Rich
Plant Based
82%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, wheat, egg, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Provides plant protein and fiber from tofu, tahini, vegetables, sesame, and wraps.
- Includes fermented miso alongside colorful vegetables for flavor and plant-food variety.
- Balances protein, healthy fats, and carbohydrates in a practical meal.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
200
gram
Miso
2
tablespoon
Tahini
3
tablespoon
Wrap
2
piece
Seed, sesame
1
teaspoon
Lettuce
1
cup
Carrot
1
piece
Cucumber
0.5
piece
Oil, olive
1
teaspoon
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Press and drain the tofu to remove excess water, then slice into thin strips.
2
In a small bowl, whisk together miso paste, tahini, and olive oil to create a creamy sauce.
3
Season tofu strips with salt and black pepper, then lightly pan-fry or bake until golden.
4
Slice carrot and cucumber into thin matchsticks.
5
Lay out wrap, spread a generous layer of miso-tahini sauce, then add lettuce, tofu, carrot, and cucumber.
6
Sprinkle sesame seeds over the filling, then roll the wrap tightly.
7
Serve immediately or wrap in foil for later.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
25 g
Protein
47 g
Carbohydrates
8 g
Fiber
5 g
Sugar
28 g
Fat
4 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this miso tahini tofu wrap recipe make?
The recipe makes 2 servings, with 1 wrap per serving.
Is this fermented miso tahini tofu wrap vegan?
Yes, the listed ingredients are plant-based. Check the wrap and miso labels to confirm they contain no animal-derived ingredients.
How should I prepare the tofu for the wrap?
Press and drain the tofu, slice it into thin strips, season it, and pan-fry or bake until golden.
Can I make the miso tahini sauce ahead of time?
Yes. Mix the miso, tahini, and olive oil in advance and refrigerate it in a covered container.
Can I use baked tofu instead of pan-fried tofu?
Yes. Bake the seasoned tofu strips until firm and lightly golden, turning them once if needed.
Is this tofu wrap gluten-free?
It can be, if you use certified gluten-free wraps and check the labels of the miso and other ingredients.
What are the main allergens in this miso tahini tofu wrap?
The recipe contains soy from tofu and miso and sesame from tahini and sesame seeds. The wrap may also contain wheat.
Can I prepare these tofu wraps in advance?
For the best texture, store the sauce and fillings separately and assemble the wraps shortly before serving.
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