High Protein Tofu Tortilla Wraps by @fitgreenmind

25 min
Medium

4 servings

🧈

200 g

Silken Tofu

🌾

250 g

Flour

🧂

0.5 g

Salt

🥄

4 g

Baking Powder

Preparation Steps

  1. Step 1/10

    Drain any excess liquid from the 200 g silken tofu, then add it to a mixing bowl.

    silken tofu
    🥣mixing bowl
    ⚖️kitchen scale

  2. Step 2/10

    Add 250 g wheat flour and 1 tsp baking powder to the tofu.

    wheat flour
    baking powder
    🥣mixing bowl
    ⚖️kitchen scale
    🥄measuring spoons

  3. Step 3/10

    Season the mixture with salt to taste, then knead until it forms a firm, smooth dough.

    salt
    🥣mixing bowl

  4. Step 4/10

    Divide the dough into 4 equal pieces, then shape each piece into a ball.

    🔪knife
    🪵cutting board

  5. Step 5/10

    Roll each dough ball into a thin round tortilla, about 20 cm / 8 in wide.

    🪄rolling pin
    🪵cutting board

  6. Step 6/10

    Heat a dry frying pan over medium-high heat, then place one rolled tortilla in the hot pan.

    🥄spatula

  7. Step 7/10

    Cook the tortilla for about 1 to 2 minutes per side until lightly browned and cooked through.

    🥄spatula

  8. Step 8/10

    Wrap the cooked tortilla in a clean kitchen towel to keep it soft, then repeat with the remaining dough.

    🧻kitchen towel
    🥄spatula

  9. Step 9/10

    Slice the mixed vegetables, then fill each warm tortilla with an equal portion.

    mixed vegetables
    🔪knife
    🪵cutting board

  10. Step 10/10

    Spoon yogurt sauce over the vegetables, then fold or roll each tortilla into a wrap.

    yogurt sauce
    spoon

Composition

Ingredients

Types

Plant Protein, Soy Products, Seasonings, Baking

Ingredients

Silken tofu, Flour, Salt, Baking powder

Allergens

Soy

Dietetics

Dietary regimen

Vegetarian, High Protein, Meat-Free

Calories

316 kcal

Macro nutrients

Protein: 13g, Carbohydrates: 51g, Fat: 4g, Fiber: 3g, Sugar: 2g

Nutritional Information

Minerals

Calcium: 125mg, Iron: 2.6mg, Potassium: 190mg, Sodium: 260mg

Vitamins

Vitamin B1: 0.25mg, Folate: 55mcg, Vitamin K: 5mcg

Preparation

Time Information

Preparation

25 minutes

Overall

25 minutes

Difficulty

Level

Medium (2/4)

Steps

10 steps

Equipments

Utensils

mixing bowl, measuring spoons, kitchen scale, knife, cutting board, rolling pin, kitchen towel, spatula

Appliances

stovetop

Type

Type

Type Of Dish

Bread, Wrap, Main Course

Occasions

Lunch, Dinner, Meal Prep, Snack

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Mexican-Inspired, Fusion

Geographic

Germany, Europe

Various

Aspect

Texture

Soft, Tender, Pliable, Chewy

Flavors

Mild, Neutral, Savory

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 1 day (Keep the plain cooked tortillas fully covered in a clean kitchen towel or airtight container,Do not leave yogurt sauce or vegetable-filled wraps at room temperature for more than 2 hours), fridge : 4 days (Cool tortillas completely before storing,Store plain tortillas in an airtight container or sealed bag,Store vegetables and yogurt sauce separately from tortillas), freezer : 2 months (Freeze plain tortillas only,Place parchment paper between tortillas,Seal tightly in a freezer-safe bag or container)