Tofu Salad Wrap

1 Reviews
100% would make this recipe again

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Preparation : 10 min Standing : 30 min
380 calories/serving

Ingredients

400 g firm regular tofu 2 cups
1/4 cup canola oil 65 mL
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
1 tbsp nutritional yeast 9 g
3 tbsp Dijon mustard 45 g
1/8 tsp cayenne pepper 0.4 g
1/2 tsp turmeric 2 g
2 tbsp Italian parsley, fresh, finely chopped 10 g
1 tbsp fresh dill, finely chopped 2 g
4 scallion, green tops, green tops only, chopped
1 cup baby spinach, or lettuce leave [optional] 16 g
4 corn tortillas 180 g

Before you start

It's important to remove as much water as possible from the tofu, in order for it to absorb flavour. To do so, either drain well, or freeze the tofu block in a plastic bag, then thaw in a sieve over a bowl in the fridge before using.

Method

  1. Crumble the tofu into a bowl. Add the rest of the ingredients, except spinach and tortilla, and mix well.
  2. Let mixture rest in the fridge for at least 30 min, to let flavours develop.
  3. Put the tortillas on a working surface. Spread tofu mixture onto each tortilla. Add spinach, roll each tortilla into a wrap and serve.

Nutrition Facts Table

per 1 serving (210 g)

Amount

% Daily Value

Calories

380

Fat

24 g

37 %

Saturated 2.2 g
+ Trans 0.3 g

13 %

Cholesterol

0 mg

Sodium

180 mg

8 %

Carbohydrate

27 g

9 %

Fibre

4 g

16 %

Sugars

1 g

Net Carbs

23 g

Protein

19 g

Vitamin A

10 %

Vitamin C

28 %

Calcium

24 %

Iron

22 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Magnesium, Manganese, Niacin, Phosphorus, Vitamin B2, Vitamin E, Vitamin K
Good source of  :
Calcium, Copper, Iron, Selenium, Vitamin B1, Vitamin B12, Zinc
Source of  :
Fibre, Omega-3, Omega-6, Potassium, Vitamin A, Vitamin B6, Vitamin C
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits 0
Vegetables 0
Meat and Alternatives 2
Fats 4 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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