EatSmarter exclusive recipe

Vegetable Wraps

with Smoked Tofu
4.5
Average: 4.5 (2 votes)
(2 votes)
Vegetable Wraps

Vegetable Wraps - Wheat tortillas with a meat-free filling

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
369
calories
Calories

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!

1 serving contains
(Percentage of daily recommendation)
Calorie369 kcal(18 %)
Protein19 g(19 %)
Fat19 g(16 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.3 mg(21 %)
Folate99 μg(33 %)
Pantothenic acid1 mg(17 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C34 mg(36 %)
Potassium700 mg(18 %)
Calcium377 mg(38 %)
Magnesium103 mg(34 %)
Iron3.8 mg(25 %)
Iodine18 μg(9 %)
Zinc2.4 mg(30 %)
Saturated fatty acids7.2 g
Uric acid89 mg
Cholesterol29 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 red onion
1 red oblong Turkish Bell pepper
2 tomatoes
4 sprigs cilantro
1 Lime
5 ounces Sour cream
1 teaspoon Chili powder
salt
peppers
15 ounces black Beans (canned)
3 ounces Manchego (or young Pecorino)
4 ounces Smoked tofu
1 Romaine lettuce
4 Whole-wheat tortillas
2 tablespoons vegetable oil
How healthy are the main ingredients?
oniontomatoLimeSour creamsalt
Preparation

Kitchen utensils

1 Skillet, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Coarse grater, 1 Sieve, 1 Citrus juicer, 1 Salad spinner

Preparation steps

1.
Vegetable Wraps preparation step 1

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.

2.
Vegetable Wraps preparation step 2

Rinse cilantro, shake dry, pluck off the leaves and chop coarsely. Squeeze lime.

3.
Vegetable Wraps preparation step 3

Mix cilantro with sour cream, chili powder and some lime juice. Season with salt and pepper.

4.
Vegetable Wraps preparation step 4

Rinse beans and drain. Grate the cheese coarsely.

5.
Vegetable Wraps preparation step 5

Cut smoked tofu into 1 cm (approximately 1/2 inch) wide strips. Rinse the lettuce, trim, spin dry and cut into thin strips.

6.
Vegetable Wraps preparation step 6

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.

7.
Vegetable Wraps preparation step 7

Add tofu, beans and tomatoes and cook for 3 minutes. Season with salt, pepper and remaining lime juice.

8.
Vegetable Wraps preparation step 8

Spread tortillas with 1-2 tablespoons sour cream mixture. Top each with 1/4 of the bean and tofu mixture.

9.
Vegetable Wraps preparation step 9

Sprinkle the cheese on top.

10.
Vegetable Wraps preparation step 10

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.