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Tofu Wrap
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30 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
flour tortilla
soy sauce (regular)
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
flour tortilla
tofu
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.8% of RDA
• Calories: 21.9% of RDA
• Carbs: 21.8% of RDA
• Fat (total lipid): 28.4% of RDA
• Fiber: 43.3% of RDA
• Fructose: 0.9% of RDA
• Protein: 15.3% of RDA
• Sodium: 24.3% of RDA
• Sugar: 7.5% of RDA
• Vitamin A (IU): 116% of RDA
• Vitamin B6: 25.5% of RDA
• Vitamin C: 9.6% of RDA
• Iron: 2.6% of RDA
• Magnesium: 38.3% of RDA
• Manganese: 23.6% of RDA
• Niacin: 18.7% of RDA
• Potassium: 21.0% of RDA
• Zinc: 18.9% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
60.0
g
Calories
439
 
Fiber
12.1
g
Iron
0.485
mg
Protein
17.2
g
Sodium
328
mg
Sugars
2.35
g
Fat (total lipid)
17.4
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
Substitutions
4
whole
+
-
 
 
1
package
+
-
 
 
1
whole
+
-
 
peeled and cut into matchsticks.
 
1
whole
+
-
 
peeled and cut into matchsticks.
 
1
whole
+
-
 
sliced into thin slices.
 
4
leaves
+
-
 
torn into large pieces.
 
1
tbsp
+
-
 
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PREPARATION
PREPARING THE TOFU
1.
Press all of the liquid (or as much as you can) out of the tofu.
2.
Cut the tofu into long strips and place in a single layer in a frying pan.
3.
Add the 1 tbsp. of soy sauce to the pan and cook the tofu until it has started to brown on all four sides. Add more soy sauce as needed.
PREPARING THE FILLING
4.
Lay each tortilla flat. Add some carrots, cucumbers, avocado, lettuce, and some tofu.
5.
Wrap each tortilla up tightly.
GRILLING THE WRAP
6.
Using a grill pan or a frying pan, heat it up over medium-high heat.
7.
Very lightly coat the top and bottom of each wrap with olive oil.
8.
Grill or fry each side for 1-3 minutes, until the tortillas start to brown and crisp slightly.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just make the following substutions: gluten-free tortilla for flour tortilla and gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
2.
Make it Wheat Free!
 
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just make the following substutions: gluten-free tortilla for flour tortilla and gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 439
Protein 17.2 g
Carbohydrates 60.0 g
Iron 0.48 mg
Fiber 12.1 g
Calcium 17.5 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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