Veggie Tofu Wraps

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Veggie Tofu Wraps
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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
618
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie618 cal.(29 %)
Protein27 g(28 %)
Fat18 g(16 %)
Carbohydrates86 g(57 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E9.9 mg(83 %)
Vitamin K101.7 μg(170 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.3 mg(21 %)
Folate56 μg(19 %)
Pantothenic acid0.9 mg(15 %)
Biotin5.4 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C43 mg(45 %)
Potassium607 mg(15 %)
Calcium266 mg(27 %)
Magnesium107 mg(36 %)
Iron3.8 mg(25 %)
Iodine33 μg(17 %)
Zinc2.1 mg(26 %)
Saturated fatty acids4.4 g
Uric acid76 mg
Cholesterol0 mg
Complete sugar6 g

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
How healthy are the main ingredients?
TofuBroccoliBasmati riceolive oilcarrot
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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