Learn how to make savoury Mediterranean tofu rolls for a perfect low glycemic and high-protein snack or breakfast.
What I love about this recipe:
- Keeps you away from sweet snacking.
- Allows your blood sugar to stay stable.
- Perfect for batch cooking and freezing.
My savoury tofu rolls recipe is vegan and plant-based, gluten-free and grain-free, nut-free and peanut-free, oil-free, and low glycemic.
How to Make High-Protein Savoury Tofu Rolls
There’s a bit of an effort involved in making those tofu rolls but it’ll definitely be worth it!
The Ingredients
First, let’s talk about the dough!
I’m using whole grain oat flour and coconut flour as the base ingredients.
The other dry ingredients in this recipe are salt, oregano, baking powder, and psyllium husk powder.
In order to form a dough we need wet ingredients! In this recipe I opted for soy milk curdled with apple cider vinegar. Basically, it’s sour milk.
Now, the filling! It consists of cooked soybeans, extra firm tofu, sun-dried tomatoes, garlic, basil, oregano, lemon juice or apple cider vinegar, tahini, tamari, date paste, and nutritional yeast.
The Process
As mentioned, making those tofu rolls is not a quick 15-minute ordeal but so worth it in the end!
The Dough
Add all the dry ingredients into a big bowl – oat flour and coconut flour, oregano and Himalayan salt, psyllium husk powder and baking powder.
Next, prepare the wet ingredients by adding apple cider vinegar to soy milk. Mix and let it curdle (it happens fast).
Now add this mixture along with half a cup of water to the dry ingredients and combine well. Refrigerate for 30 minutes to let the dough settle.
The Tofu Hummus Filling
Given that you have cooked your soybeans ready, it’s easy-peasy! Soak your sun-dried tomatoes first and then simply add everything to a food processor. Finally, blend until you have a homogeneous hummus scarping sides whenever necessary.
The Rolling
Next, sprinkle some flour on a parchment paper or silicone baking mat and place the cooled dough ball onto it.
Cover the dough ball with another piece of parchment paper and start rolling. Roll the dough out into about 28×35 cm (11×13.8 inch) rectangle and remove the parchment paper.
Next, using a small spatula spread about half (390g, 13.8oz) of the filling evenly onto the dough.
Then, slowly roll the dough into a tight spiral releasing the silicone mat as you progress.
Now simply cut and lay the rolls onto baking sheet. My trick is to swipe the knife with a smaller one in between the rolls so that it cuts clean.
Depending on how thick you cut them, you’ll get 12 to 13 rolls.
Finally, bake the rolls at 175°C (350°F) for about 30 minutes until golden brown. Let cool a bit before eating.
If you’re into rolls like I am, check out those similar recipes:
For easier preparation, definitely check out the below video!
Step-by-step visual guide to building your own balanced bowls.
Mediterranean Savoury Tofu Rolls
- Total Time: 1h 15min
- Yield: 12–13 rolls 1x
- Diet: Vegan
Description
Learn how to make savoury Mediterranean tofu rolls for a perfect low glycemic and high-protein snack or breakfast.
Prep time doesn’t include cooking the soybeans!
Ingredients
The dough:
- 100g (3.5oz) oat flour
- 100g (3.5oz) coconut flour
- 1/2 tsp. Himalayan salt
- 1 tsp. baking powder
- 4 tsps. psyllium husk powder
- 1/2 cup water
- 250g (8.8oz) soy milk + 1 tbsp. apple cider vinegar
The hummus filling (you’ll use half of it for the rolls):
- 240g (8.5oz) cooked soybeans (or other beans or chickpeas)
- 43g (1.5oz) sun dried tomatoes (soak in water)
- 150g (5.3oz) hard tofu
- 2 tbsps. dried basil
- 1 tbsp. oregano
- 1–2 tbsps. tamari
- 2 tbsps. apple cider vinegar or lemon juice
- 2 tbsps. date syrup (optional)
- 50g (1.8oz) tahini
- 4 tbsps. (30g, 1.06oz) nutritional yeast
- 3 fresh garlic cloves
- 150g (5.3oz) water
Instructions
The Dough:
- Start by mixing together soy milk and apple cider vinegar in a small bowl. Let sit until you prepare the other ingredients.
- In a large bowl, mix together the dry ingredients: flours, salt, oregano, psyllium powder and baking powder.
- Next, add water and curdled soy milk to dry ingredients and mix until well incorporated. Cover the bowl with a lid or plastic wrap and refrigerate for 30 minutes.
The Hummus:
- Start by soaking sun dried tomatoes, then drain and rinse.
- Throw all the ingredients into a food processor and process until you have a smooth hummus.
The Rolls:
- Take a silicon baking mat, wax paper or non-stick parchment paper and sprinkle it with some flour. Then, place your dough ball in the middle. Now, put another piece of parchment or wax paper on top of the dough and start rolling.
- Roll the dough out into about 28×35 cm (11×13.8 inch) rectangle and remove the parchment paper.
- Next, spread about 365g (12.9oz) of hummus on the rolled out dough.
- Then, slowly roll the dough into a tight spiral releasing the silicone mat as you progress. Check the video for reference!
- Using a sharp knife, slice the dough log into 12-13 bite sized rolls and place them on baking sheet lined with parchment paper.
- Finally, preheat oven to 175°C (350°F) and bake the rolls for 30 minutes until golden brown. Let cool a bit before eating.
Notes
Nutritional info is calculated with 1 tablespoon of low sodium tamari and low sodium baking powder.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Bread
- Method: Oven
Nutrition
- Serving Size: 1 roll (1/12 of the recipe)
- Calories: 132.4 kcal
- Sugar: 4.2g
- Sodium: 139mg
- Fat: 4.3g
- Saturated Fat: 1.1g
- Carbohydrates: 17.2g
- Fiber: 6.7g
- Protein: 7.6g
Feel free to PIN the below image for future reference!
