Miso Tofu Collard Wraps

Vibrant miso tofu collard wraps to support gentle digestion.

Recipe description

These miso tofu collard wraps offer a tasty, fiber-rich way to support a balanced day. Crunchy collard leaves provide plant-based fiber and variety, while tofu adds protein, and miso brings a gentle fermented note. Wrapped together with a simple veggie filling, this recipe supports diverse plant foods and polyphenol-rich greens, making it easy to fit gut-friendly habits into busy meals. Enjoy as a light lunch or snack, aligned with mindful eating and a varied, plant-rich pattern that supports digestion and overall nutrition.

Published on: June 7, 2026
Miso Tofu Collard Wraps
Prep 15 min Cook 5 min Easy
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Ingredients

Miso
2 tablespoon
Miso
Tofu
8 slice
Tofu
Collard greens
6 piece
Collard greens

Instructions

1

Press the tofu to remove excess moisture, then cut it into small cubes.

2

In a pan, heat sesame oil over medium heat and stir-fry the tofu cubes until golden.

3

Add miso, soy sauce, and chopped mint to the tofu, mixing well to combine.

4

Shred the collard greens and prepare the carrot, cucumber, and red bell pepper by slicing them into thin strips.

5

Lay a collard green leaf flat, add a spoonful of the tofu mixture, and top with sliced vegetables.

6

Wrap the collard green leaf around the filling, folding the sides in to secure the contents.

7

Repeat with the remaining leaves and filling, then serve immediately.

Nutrition

290 kcal Calories
15 g Protein
25 g Carbohydrates
6 g Fiber
4 g Sugar
12 g Fat
2 g Saturated fat
0.9 g Salt

Why this recipe fits you

  • Rich in fiber from collard greens and vegetables.
  • Includes a fermented ingredient (miso) for gut-friendly flavor.
  • Plant-based protein and fiber support balanced digestion.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
80
🧬 Diversity support
78
🫧 Fermentation support
70

FAQ

Are these wraps vegan?
Yes, they’re plant-based; check the miso label to confirm it’s vegan.
What are the main health benefits?
Collard greens provide fiber; tofu adds protein; miso offers fermentation and umami, which can support gut-friendly digestion.
I have a soy allergy; can I make them?
This version uses soy (tofu and miso). For a soy-free option, omit miso and tofu and use soy-free fillings like roasted vegetables and hummus, or swap to a non-soy miso if available.
Are there gluten-free options?
Yes—use gluten-free miso and ensure other ingredients are gluten-free; some misos contain gluten.
How should I store leftovers?
Refrigerate in an airtight container and eat within 2–3 days; if possible, store wraps separately to keep them crisper.
How do I roll the wraps without tearing the collards?
Trim the thick stems, place the filling in the center, fold the sides in, and roll snugly.
Can I prepare these ahead of time?
You can prep components in advance (tofu, veggies) and assemble close to serving; refrigerate components separately.
How can I customize the flavor or add more fiber?
Add more veggies, swap greens, sprinkle seeds, and use a light vinaigrette; monitor miso amount to control sodium.
How should I serve them?
As a light lunch or snack; pair with fruit or a simple dip and eat mindfully.

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