Tofu and Spinach Tortilla Wraps

Tofu, by virtue of its isoflavone content, can help to safeguard bone tissue against the leaching of minerals and help protect from diseases like osteoporosis. Isoflavones have been shown to possess a pseudo-estrogenic action, which help to prevent bone loss.

    This combination does not exist.

    Tortillas 2.0 Unit(s)


    Firm Tofu 125.0 grams

    Firm Tofu

    Garlic 6.0 grams


    Madras Curry Powder 1.0 grams

    Madras Curry Powder

    Light Soya Sauce 5.0 ml

    Light Soya Sauce

    Spinach 60.0 grams


    Bean Sprouts 20.0 grams

    Bean Sprouts

    Brown Onion 50.0 grams

    Brown Onion

    Red Bell Pepper 30.0 grams

    Red Bell Pepper

    Tomato 25.0 grams


    • Time : 25.0 mins
    • |
    • Calories: 387.0 kcal
    • |
    • Protein : 25.0 g
    • |
    • Fat : 11.0 g
    • |
    • Carb. : 58.0 g
    : Your Kitchen Essentials
    Utensils: Pan |
    Pantry: Salt | Pepper | Your preferred coking oil |
    : Prepare the Ingredients
    Wash and dry the vegetables prior to chopping (as required):
    - Spinach: chop any large leaves (makes them easier to cook)
    - Onion: peel and dice
    - Garlic: peel and dice
    - Tomato: cut into dices
    - Red Bell Pepper: cut into dice or long strips
    - Bean Sprouts: just wash and dry.

    Tofu: cut into cubes, shape is irrelevant. This is to help you mash it lightly in the pan.
    : Sauté, Build the Wrap and Serve
    Heat some oil in a pan and bring it to a medium heat.
    Start by sautéing the spinach for a few seconds. Spinach wilts quickly. Remove it and keep it aside.
    The add some more oil if you need to. Sauté the onions and garlic. While they are sautéing, add the Madras curry powder.
    Then add the tofu. Mash the tofu lightly in the pan until it starts to look like scrambled eggs
    Add in the tomatoes and peppers. Cook for 2-3 minutes.
    Add the light soy sauce. Mix well.
    Check and adjust the seasoning.
    Take off the heat and proceed to build you tortilla wrap.

    Build the Wrap and Serve:
    We suggest you warm the tortillas up slightly. This makes them easier to handle.
    Spread the tortilla. Portion out the tofu, bean sprouts and spinach. Then roll the wrap and serve.