Lunch Ideas
Tofu Veggie Wrap
Pan-tossed tofu and crunchy veg rolled in a whole wheat roti. 22 g of protein you can eat one-handed at your desk.
375
kcal
22g
protein
40g
carbs
14g
fat
Per serving · makes 1 · 20 minutes
Ingredients
- •150 g firm tofu, cubed
- •1 whole wheat roti or wrap
- •1 cup shredded cabbage, carrot and capsicum
- •2 tbsp hung curd
- •1 tsp soy sauce, 1/2 tsp chilli flakes, salt to taste
- •1 tsp oil
Method
- 1.Heat oil and toss the tofu with soy sauce and chilli flakes until lightly browned.
- 2.Add the shredded vegetables and stir fry 2 minutes so they stay crunchy.
- 3.Warm the roti and spread the hung curd over it.
- 4.Line the tofu and veg down the middle and season.
- 5.Roll tight, cut in half and serve.
Coach’s note
Press the tofu for ten minutes before cooking so it browns instead of steaming in its own water.
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