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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)

    Tortillas

    Madras Curry Powder 1.0 grams

    Madras Curry Powder

    Firm Tofu 125.0 grams

    Firm Tofu

    Light Soya Sauce 5.0 ml

    Light Soya Sauce

    Garlic 6.0 grams

    Garlic

    Spinach 60.0 grams

    Spinach

    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

    Tomato


    • Time : 25.0 mins
    • |
    • Calories: 387.0 kcal
    • |
    • Protein : 25.0 g
    • |
    • Fat : 11.0 g
    • |
    • Carb. : 58.0 g
    Mise en Place
    Prepare the vegetables as follows:

    Spinach: wash and dry, 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
    Tofu: cut into cubes, shape is irrelevant. This is to help you mash it lightly in the pan.
    Sauté Ingredients
    Heat some oil in a sauce 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, ideally in a strainer so that the excess water drips away.
    The add some more oil if you need to. Sauté the onions and garlic. While they are sautéing, add the curry powder. Then add the tofu. Mash the tofu lightly in the pan until it starts to look like scrambled eggs. Just before turning off the heat, add in the tomatoes and peppers. Add the light soy sauce at this point.
    Take off the heat and proceed to build you tortilla wrap.
    Build your wrap
    We suggest you warm the tortillas up slightly before building you wrap. This makes them easier to handle. Portion out the tofu, bean sprouts and spinach. Then roll the wrap and you are ready for dinner.