Veggie Tofu Wraps
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
618
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 618 cal. | (29 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 86 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin K | 101.7 μg | (170 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 607 mg | (15 %) | ||
| Calcium | 266 mg | (27 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅛ cups Basmati rice
- 2 Tbsps olive oil
- 2 carrots (peeled and finely diced)
- 1.333 cups firm Tofu (sliced)
- 2 ½ cups Broccoli
- 1 cup vegetable stock
- 8 flour Tortillas
Preparation
Kitchen utensils
1 Cutting board, 1 Peeler, 1 Small knife, 1 Mini food processor, 1 Measuring cups, 1 Small pot mit Deckel, 1 Immersion blender, 1 Tablespoon
Preparation steps
1.
Cook the rice according to the packet instructions. Drain well and keep warm.
2.
Heat the oil in a large pan, cook the carrots for 2 minutes then add the tofu.
3.
Cook for 2 minutes then add the broccoli and the stock. Simmer for 5 minutes or until the broccoli is tender and the liquid has evaporated away. Season with salt and pepper.
4.
Divide the rice, vegetables and tofu between the wraps and roll up.
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