Wraps with Tofu, Sprouts and Peanut Spread
(1 vote)
(1 vote)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
489
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 489 cal. | (23 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 22 μg | (37 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 21.8 μg | (48 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 659 mg | (16 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 41 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 125 grams Soy yogurt
- 80 grams Peanut butter
- 2 Tbsps chopped Shelled peanut
- 3 Tbsps Teriyaki sauce
- salt
- freshly ground peppers
- 200 grams Tofu (with mango curry flavor)
- 2 red Hungarian wax peppers
- 4 scallions
- 2 Tbsps Canola oil
- ½ Lime (juice)
- 1 handful Sprout (such as radish sprouts)
- 1 handful Coriander
- 4 vegan Sandwich wraps
Preparation steps
1.
Mix the yogurt with peanut butter, peanuts and 1 tablespoon teriyaki. Season with salt and pepper. Cut the tofu into thin slices. Trim the peppers, rinse and cut into strips. Trim the scallions, rinse and cut into rings. Cook tofu, peppers and scallions together in hot oil while stirring until al dente, 4-5 minutes. Season with lime juice and remaining teriyaki sauce and remove from heat. Rinse the sprouts and cilantro and shake dry.
2.
Briefly heat the wraps on both sides in another pan until warm. Then spread with the peanut butter yogurt, cover with peppers, tofu, sprouts and cilantro and serve rolled.
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