Name: Tahini Lemon Tofu Wrap with Carrots
Prep time: 15 min
Cook time: 15 min
Total time: 35 min
Ingredients: 200 g firm tofu, drained and pressed; 100 g carrots, julienned; 100 g peas, fresh or frozen; 4 whole whole wheat wraps; 60 ml tahini; 30 ml lemon juice; 1 clove garlic, minced; 1 tbsp olive oil; to taste Salt and pepper; for garnish Fresh herbs (like parsley or cilantro); Sliced avocado (optional); Sliced bell peppers (optional); Mixed greens for the side salad (optional)

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Tahini Lemon Tofu Wrap with Carrots

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This Tahini Lemon Tofu Wrap is a delightful and nourishing meal, combining the creamy richness of tahini with the bright zing of lemon. Inside, tender tofu meets crunchy carrots and vibrant peas, all wrapped up warm and cozy. Don't hesitate to add your favorite veggies or even a sprinkle of nuts for an extra crunch. Serve this wrap cut in half alongside a simple side salad and a fresh lemon wedge for a refreshing touch. Let your creativity flow and make this wrap truly your own!

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Prep Time 15

Cook Time 15

Total Time 35

Servings: 2

Course: Fitness-Sports Food

Cuisine: Global

Calories: 450

Ingredients Equipment Method Nutrition Notes

Ingredients

200 g firm tofu, drained and pressed
100 g carrots, julienned
100 g peas, fresh or frozen
4 whole whole wheat wraps
60 ml tahini
30 ml lemon juice
1 clove garlic, minced
1 tbsp olive oil
to taste Salt and pepper
for garnish Fresh herbs (like parsley or cilantro)
Sliced avocado optional
Sliced bell peppers optional
Mixed greens for the side salad optional

Equipment

Non-stick skillet
Large mixing bowl
Chef's knife
Heat-resistant spatula
Plate for serving

Method

Start by cutting the pressed tofu into bite-sized cubes.
In a non-stick skillet, heat olive oil over medium heat. Add the tofu cubes and cook for about 5-7 minutes, or until golden brown on all sides.
While the tofu cooks, combine tahini, lemon juice, minced garlic, salt, and pepper in a mixing bowl. Whisk until smooth and well combined.
Once the tofu is golden, add the julienned carrots and peas to the skillet. Stir and cook for an additional 3-5 minutes until the vegetables are tender.
Remove the skillet from heat and add the tahini sauce to the tofu and vegetables, gently mixing to coat evenly.
Warm the wraps in another skillet or microwave, just until pliable.
Divide the tofu-vegetable mixture evenly among the wraps, then roll them up tightly.
Cut each wrap in half and serve with your simple side salad and a lemon wedge. Garnish with fresh herbs if desired.

Nutrition

Calories: 450kcalCarbohydrates: 55gProtein: 18gFat: 20gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 300IUVitamin C: 20mgCalcium: 250mgIron: 3mg

Notes

Feel free to experiment with the vegetables based on your preferences or seasonal availability.
If tahini is not your thing, you could replace it with almond butter or a yogurt dressing for a twist!
For storage, keep any leftovers in an airtight container in the fridge for up to 2 days.
Reheat in a skillet on low heat to maintain the wrap’s texture.
Enjoy your delicious and nourishing meal!

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Tahini Lemon Tofu Wrap with Carrots