Main courseVegetarian€€
Crispy Burrito with Baked Tofu, Black Beans and Lime Rice
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
4
Recipe
For the crispy tofu
MORI-NU, Tofu, silken, firm
400 gOil, olive, extra virgin
1 tbspCORN STARCH
1 tspSpices, pepper, red or cayenne
1 tspSpices, caraway seed
1 tspSpices, garlic powder
0.5 tspSalt, table, iodized
1 pinchFor the filling and assembly
Tortilla, wheat flour, shelf stable
4 largeBASMATI RICE, BASMATI
70 gBeans, black, canned
240 gAvocados, raw, all commercial varieties
1 mediumCabbage, red, raw
100 gTOMATO SALSA
4 tbspYogurt, Greek, plain, whole milk
2 tbspPer 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
1
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.
2
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.
3
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.
4
While the tofu is baking, prepare the remaining ingredients: mix the rice with lime juice, drain the beans and chop the vegetables.
5
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.
6
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.