Vegetable Wraps
Vegetable Wraps - Wheat tortillas with a meat-free filling
Healthy, because
Even smarter
Nutritional values
Soy quark (tofu), cheese and cereals combine to form a high-quality pure vegetable protein mix that puts every steak in the shade. Good for everyone who wants to eat a little more protein (dietary protein).
Children love this Mexico snack - especially if they can fill it themselves according to their own taste. Offer the little ones and all those who don't like spicy food sweet and mild corn kernels instead of chili and thus additional fiber!
(Percentage of daily recommendation)
| Calorie | 369 cal. | (18 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 700 mg | (18 %) | ||
| Calcium | 377 mg | (38 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 29 mg |
Ingredients
- Ingredients
- 1 red onion
- 1 red oblong Turkish Bell pepper
- 2 Tomatoes
- 4 sprigs cilantro
- 1 Lime
- 5 ozs Sour cream
- 1 tsp Chili powder
- salt
- peppers
- 15 ozs black Beans (canned)
- 3 ozs Manchego (or young Pecorino)
- 4 ozs Smoked tofu
- 1 Romaine lettuce
- 4 Whole-wheat tortillas
- 2 Tbsps vegetable oil
Kitchen utensils
Preparation steps
Peel onion and cut into fine strips. Cut bell pepper into quarters, remove seeds, rinse and cut into thin strips. Rinse the tomatoes, cut into quarters, cut out the stems, core and cut into thin strips.
Rinse cilantro, shake dry, pluck off the leaves and chop coarsely. Squeeze lime.
Mix cilantro with sour cream, chili powder and some lime juice. Season with salt and pepper.
Rinse beans and drain. Grate the cheese coarsely.
Cut smoked tofu into 1 cm (approximately 1/2 inch) wide strips. Rinse the lettuce, trim, spin dry and cut into thin strips.
Warm tortillas in a preheated oven at 50°C (fan 50°C, gas mark 1) (approximately 120°F). Heat the oil in a heavy skillet. Add onion and bell pepper and cook over medium heat, stirring for 5-6 minutes.
Add tofu, beans and tomatoes and cook for 3 minutes. Season with salt, pepper and remaining lime juice.
Spread tortillas with 1-2 tablespoons sour cream mixture. Top each with 1/4 of the bean and tofu mixture.
Sprinkle the cheese on top.
Distribute lettuce on the filling. Roll tortillas, folding in sides and continuing to roll until filling is enclosed. Set aside remaining sour cream to serve with the wraps. Warm before serving, if desired, on a baking sheet at 120°C (fan 100°C, gas mark 1) (approximately 250°F/convection 210°F) for about 5 minutes.
