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Main courseVegetarian€€

Crispy Burrito with Baked Tofu, Black Beans and Lime Rice

Name: Crispy Burrito with Baked Tofu, Black Beans and Lime Rice
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Ingredients: 400 g MORI-NU, Tofu, silken, firm; 1 tbsp Oil, olive, extra virgin; 1 tsp CORN STARCH; 1 tsp Spices, pepper, red or cayenne; 1 tsp Spices, caraway seed; 0.5 tsp Spices, garlic powder; 1 pinch Salt, table, iodized; 4 large Tortilla, wheat flour, shelf stable; 70 g BASMATI RICE, BASMATI; 240 g Beans, black, canned; 1 medium Avocados, raw, all commercial varieties; 100 g Cabbage, red, raw; 4 tbsp TOMATO SALSA; 2 tbsp Yogurt, Greek, plain, whole milk

A balanced vegan burrito with tofu that will win over even meat lovers. Rich in plant-based protein, crunchy vegetables and refreshing lime rice.

Prep time

20 min

Cook time

25 min

Total time

45 min

Servings

Recipe

For the crispy tofu

MORI-NU, Tofu, silken, firm

400 g

Oil, olive, extra virgin

1 tbsp

CORN STARCH

1 tsp

Spices, pepper, red or cayenne

1 tsp

Spices, caraway seed

1 tsp

Spices, garlic powder

0.5 tsp

Salt, table, iodized

1 pinch

For the filling and assembly

Tortilla, wheat flour, shelf stable

4 large

BASMATI RICE, BASMATI

70 g

Beans, black, canned

240 g

Avocados, raw, all commercial varieties

1 medium

Cabbage, red, raw

100 g

TOMATO SALSA

4 tbsp

Yogurt, Greek, plain, whole milk

2 tbsp

Baking sheet with parchment paper Large bowl Pan for warming tortillas

Per servingTotal

Calories:285.4 kcal1141.6 kcal

Protein:14 g55.8 g

Carbohydrates:29.7 g118.7 g

Fiber:8.7 g34.6 g

Water:186.3 ml745.2 ml

Fat:13.3 g53.2 g

Micronutrients

Sugar:3.4 g13.7 g

Saturated fat:2 g8.1 g

Cholesterol:1 mg3.9 mg

Sodium:242 mg968.1 mg

Potassium:655.9 mg2623.7 mg

Calcium:94.7 mg378.7 mg

Iron:3 mg11.9 mg

Magnesium:67.8 mg271.3 mg

Zinc:1.5 mg6 mg

Phosphorus:195.1 mg780.2 mg

Vitamin C:23.7 mg94.9 mg

Vitamin A:43 µg172.1 µg

Vitamin D:0 µg0 µg

Vitamin B12:0.1 µg0.2 µg

Instructions

Preheat the oven to 200 °C. Pat the tofu dry with a paper towel and cut it into small cubes, or crumble it by hand for a more natural texture.

In a bowl, mix the oil, cornstarch and all the tofu seasonings. Add the tofu and gently toss until all the pieces are evenly coated.

Spread the tofu on a baking sheet and bake for 20–25 minutes, until golden brown and crispy. Turn the pieces halfway through the baking time.

While the tofu is baking, prepare the remaining ingredients: mix the rice with lime juice, drain the beans and chop the vegetables.

Briefly warm the tortilla in a pan to make it pliable. Place a layer of rice, beans, baked tofu, cabbage, avocado and a spoonful of salsa in the center.

Fold the tortilla tightly closed (first the side edges, then roll it up). You can quickly pan-fry the burrito on both sides to make the tortilla crispy and warm the filling.

Nutritional benefits

Thanks to the high content of plant-based protein from tofu and complex carbohydrates from the whole-grain tortilla, this meal provides long-lasting energy and supports tissue regeneration.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.