High Protein Tofu Tortilla Wraps by @fitgreenmind

โ‰ˆ 37 min

4 servings

๐Ÿซ˜

200 g

Silken tofu

๐ŸŒพ

250 g

Flour

๐Ÿง‚

0.5 g

Salt

๐Ÿซ™

4 g

Baking powder

  1. Drain
    • silken tofu

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

  2. Add
    • wheat flour
    • Silken tofu

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

  3. Season
    • salt

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

  4. Divide

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

  5. Roll

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

  6. Heat

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

  7. Cook

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

  8. Wrap

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

  9. Slice
    • mixed vegetables

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

  10. Fold
    • yogurt sauce
    • vegetables

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

High Protein Tofu Tortilla Wraps by @fitgreenmind

โ‰ˆ 37 min

4 servings

๐Ÿซ˜

200 g

Silken tofu

๐ŸŒพ

250 g

Flour

๐Ÿง‚

0.5 g

Salt

๐Ÿซ™

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.

    ๐Ÿซ˜silken tofu
    ๐Ÿฅฃmixing bowl
    โš–๏ธkitchen scale
  2. Step 2/10

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

    ๐ŸŒพwheat flour
    ๐Ÿซ™baking powder
    ๐Ÿฅฃmixing bowl
    โš–๏ธkitchen scale
    ๐Ÿฅ„measuring spoons
  3. Step 3/10

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

    ๐Ÿง‚salt
    ๐Ÿฅฃmixing bowl
  4. Step 4/10

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

    ๐Ÿ”ชknife
    ๐Ÿชตcutting board
  5. Step 5/10

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

    ๐Ÿฅ–rolling pin
    ๐Ÿชตcutting board
  6. Step 6/10

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

    ๐Ÿฅ„spatula
  7. Step 7/10

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

    ๐Ÿฅ„spatula
  8. Step 8/10

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

    ๐Ÿงปkitchen towel
    ๐Ÿฅ„spatula
  9. Step 9/10

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

    ๐Ÿฅ•mixed vegetables
    ๐Ÿ”ชknife
    ๐Ÿชตcutting board
  10. Step 10/10

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

    ๐Ÿฅฃyogurt sauce
    ๐Ÿฅ„spoon

Composition

Ingredients

Types

Plant Protein, Soy Products, Seasonings, Baking

Ingredients

Silken tofu, Flour, Salt, Baking powder

Notes

Salt (to taste)

Allergens

Soy

Dietetics

Dietary regimen

Vegetarian, 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

Cooking

12 minutes

Overall

37 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

Stove

Type

Type

Type Of Dish

Occasions

Lunch, Dinner, Meal Prep, Snack

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Mexican

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)