Wraps with Tofu, Sprouts and Peanut Spread

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Wraps with Tofu, Sprouts and Peanut Spread
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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)
Calorie489 cal.(23 %)
Protein23 g(23 %)
Fat27 g(23 %)
Carbohydrates39 g(26 %)
Sugar added3 g(12 %)
Roughage6.7 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E10.9 mg(91 %)
Vitamin K22 μg(37 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin11 mg(92 %)
Vitamin B₆0.5 mg(36 %)
Folate92 μg(31 %)
Pantothenic acid0.8 mg(13 %)
Biotin21.8 μg(48 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C79 mg(83 %)
Potassium659 mg(16 %)
Calcium189 mg(19 %)
Magnesium123 mg(41 %)
Iron3.4 mg(23 %)
Iodine15 μg(8 %)
Zinc2.4 mg(30 %)
Saturated fatty acids5.2 g
Uric acid41 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
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
How healthy are the main ingredients?
TofuPeanut buttersaltLime

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.