Crumbled tofu cooked with spinach and rolled in a wrap with salsa. A vegan breakfast wrap in twelve minutes.
- Ready in12 minutes
- Prep4 min
- Cook8 min
- Serves1
Ingredients
- 180 g firm tofu
- 50 g spinach
- 1 wrap flour tortillas / wraps
- 40 g salsa
- 5 g olive oil
Method
- Press the tofu between kitchen paper, then crumble it. Season with salt, pepper and a pinch of paprika.
- Heat the olive oil in a pan over medium-high heat and cook the tofu for five to six minutes until hot and lightly golden.
- Add the spinach and stir until wilted.
- Warm the wrap, spoon the tofu along the middle, add the salsa, fold in the ends and roll.
What this plate gives you
One hundred and eighty grams of firm tofu, crumbled and fried, gives about 30 g of the 37 g of protein and most of the 25 g of fat; the tortilla carries the 32 g of carbohydrate. At 464 calories it is a little under a quarter of a 2,000-calorie day. Press the tofu for ten minutes under a plate before crumbling it, so it fries rather than steams, and it will hold its shape in the wrap.
Swaps
- A wholegrain wrap: about 3 g more fibre.
- Black beans folded in: about 5 g more protein and more fibre.
- Avocado in the wrap: about 60 calories more.
Keeping it
The tofu filling keeps. Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Fill the wrap when you eat.
