Tofu Wraps by @fitgreenmind

25 min
Medium

4 servings

🧊

200 g

Firm Tofu

🌾

200 g

Flour

🧂

1 g

Salt

💧

30 ml

Water

Preparation Steps

  1. Step 1/12

    Add 200 g firm tofu, 200 g all-purpose flour, salt to taste, and 30 ml water to the blender.

    firm tofu
    all-purpose flour
    salt
    water

  2. Step 2/12

    Blend the ingredients until they form a smooth, cohesive dough.

    firm tofu
    all-purpose flour
    salt
    water

  3. Step 3/12

    Transfer the dough to a work surface and divide it into 4 equal pieces.

    🔪knife

  4. Step 4/12

    Roll one dough piece into a thin round wrap, about 20 cm / 8 in wide.

    🪵rolling pin

  5. Step 5/12

    Repeat rolling with the remaining 3 dough pieces.

    🪵rolling pin

  6. Step 6/12

    Heat a dry pan over medium-high heat until hot.

  7. Step 7/12

    Cook one wrap in the dry hot pan for about 2 minutes, until light brown spots appear.

    🍴spatula

  8. Step 8/12

    Flip the wrap and cook for about 1 to 2 minutes on the second side.

    🍴spatula

  9. Step 9/12

    Wrap the cooked flatbread in a kitchen towel to keep it soft.

    🧺kitchen towel

  10. Step 10/12

    Repeat cooking and covering with the remaining 3 wraps.

    🍴spatula
    🧺kitchen towel

  11. Step 11/12

    Fill each tofu wrap with mixed vegetables and yogurt sauce.

    mixed vegetables
    yogurt sauce
    🥣mixing bowl

  12. Step 12/12

    Roll or fold the wraps and serve while warm.

Composition

Ingredients

Types

Plant Protein, Seasonings, Liquids

Ingredients

Firm tofu, Flour, Salt, Water

Allergens

Soy

Dietetics

Dietary regimen

Vegetarian, High Protein, Plant Forward

Calories

255 kcal

Macro nutrients

Protein: 12g, Carbohydrates: 35g, Fat: 6g, Fiber: 3g, Sugars: 3g

Nutritional Information

Minerals

Calcium: 175mg, Iron: 2.5mg, Potassium: 220mg, Sodium: 260mg

Vitamins

Vitamin C: 8mg, Vitamin K: 20mcg, Folate: 35mcg

Preparation

Time Information

Preparation

25 minutes

Overall

25 minutes

Difficulty

Level

Medium (2/4)

Steps

12 steps

Equipments

Utensils

mixing bowl, rolling pin, knife, kitchen towel, spatula

Appliances

blender, stovetop

Type

Type

Type Of Dish

Flatbread, Wrap, Main Course

Occasions

Lunch, Dinner, Meal Prep, Quick Meal

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Modern European, Fusion

Geographic

Germany, Europe

Various

Aspect

Texture

Soft, Tender, Chewy, Pliable

Flavors

Mild, Savory, Tangy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 4 hours (Keep cooked wraps covered in a clean kitchen towel,Do not leave yogurt sauce or filled wraps unrefrigerated for longer than 2 hours), fridge : 3 days (Store cooled unfilled wraps in an airtight container or resealable bag,Separate wraps with parchment paper,Store vegetables and yogurt sauce separately), freezer : 2 months (Freeze unfilled wraps only,Separate wraps with parchment paper,Thaw in the refrigerator or reheat directly in a dry pan)