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Main mealVegetarianBalancedLegumes€€

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 time20 min

Cook time25 min

Total time45 min

Servings4

Recipe

For the crispy tofu

MORI-NU, Tofu, silken, firm400 gOil, olive, extra virgin1 tbspCORN STARCH1 tspSpices, pepper, red or cayenne1 tspSpices, caraway seed1 tspSpices, garlic powder0.5 tspSalt, table, iodized1 pinch

For the filling and assembly

Tortilla, wheat flour, shelf stable4 largeBASMATI RICE, BASMATI70 gBeans, black, canned240 gAvocados, raw, all commercial varieties1 mediumCabbage, red, raw100 gTOMATO SALSA4 tbspYogurt, Greek, plain, whole milk2 tbsp

Baking sheet with parchment paperLarge bowlPan for warming tortillas

Per servingTotal

Calories:463.6 kcal1854.4 kcal

Protein:18.8 g75 g

Carbohydrates:59.2 g236.9 g

Fiber:10.1 g40.3 g

Water:205.8 ml823 ml

Fat:17.9 g71.4 g

Micronutrients

Sugar:5 g20.1 g

Saturated fat:2.8 g11 g

Cholesterol:1 mg3.9 mg

Sodium:691.1 mg2764.4 mg

Potassium:735.7 mg2942.9 mg

Calcium:192.5 mg769.9 mg

Iron:5 mg19.8 mg

Magnesium:80.4 mg321.7 mg

Zinc:1.9 mg7.4 mg

Phosphorus:322.9 mg1291.4 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

1Preheat 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.
2In a bowl, mix the oil, cornstarch and all the tofu seasonings. Add the tofu and gently toss until all the pieces are evenly coated.
3Spread 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.
4While the tofu is baking, prepare the remaining ingredients: mix the rice with lime juice, drain the beans and chop the vegetables.
5Briefly 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.
6Fold 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.