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BreakfastMid-day mealVegetarianBalancedMediterraneanLegumes€€

Crispy Whole-Grain Tortilla with Tofu, Black Beans and Avocado Cream

Name: Crispy Whole-Grain Tortilla with Tofu, Black Beans and Avocado Cream
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2
Ingredients: 250 g MORI-NU, Tofu, silken, firm; 1 tbsp CORN STARCH; 1 tsp Spices, pepper, red or cayenne; 0.5 tsp Spices, caraway seed; 1 tbsp Oil, olive, extra virgin; 1 pinch Salt, table, iodized; 2 large Tortilla, wheat flour, shelf stable; 150 g Beans, black, canned; 0.5 medium Avocados, raw, all commercial varieties; 2 tbsp Yogurt, Greek, plain, whole milk; 1 clove Garlic, raw; 1 tsp Lime juice, raw; 1 handful Spinach, baby; 4 piece Tomatoes, grape, raw

Prepare a nutritious and filling meal with a whole-grain tortilla, crispy baked tofu, black beans and a refreshing avocado cream. The perfect choice for a healthy plant-based breakfast or lunch.

Prep time15 min

Cook time10 min

Total time25 min

Servings2

Recipe

For the crispy tofu

MORI-NU, Tofu, silken, firm250 gCORN STARCH1 tbspSpices, pepper, red or cayenne1 tspSpices, caraway seed0.5 tspOil, olive, extra virgin1 tbspSalt, table, iodized1 pinch

For the filling and sauce

Tortilla, wheat flour, shelf stable2 largeBeans, black, canned150 gAvocados, raw, all commercial varieties0.5 mediumYogurt, Greek, plain, whole milk2 tbspGarlic, raw1 cloveLime juice, raw1 tspSpinach, baby1 handfulTomatoes, grape, raw4 piece

Large pan,Small bowl for the sauce,Paper towels (for drying the tofu),Knife and cutting board

Per servingTotal

Calories:537.2 kcal1074.4 kcal

Protein:22 g43.9 g

Carbohydrates:62.7 g125.3 g

Fiber:11.2 g22.3 g

Water:265.7 ml531.3 ml

Fat:23.1 g46.1 g

Micronutrients

Sugar:4.4 g8.7 g

Saturated fat:3.7 g7.3 g

Cholesterol:2 mg3.9 mg

Sodium:753.5 mg1506.9 mg

Potassium:937.9 mg1875.8 mg

Calcium:215.8 mg431.6 mg

Iron:5.4 mg10.8 mg

Magnesium:104.2 mg208.4 mg

Zinc:2.3 mg4.5 mg

Phosphorus:378.8 mg757.5 mg

Vitamin C:19.1 mg38.1 mg

Vitamin A:83.6 µg167.1 µg

Vitamin D:0 µg0 µg

Vitamin B12:0.1 µg0.2 µg

Instructions

1Wrap the tofu in paper towels and weigh it down for 5 minutes to press out excess water. Then cut it into small cubes.
2In a bowl, mix the corn starch, smoked paprika, cumin and salt. Roll the tofu cubes in the mixture until evenly coated.
3Heat the oil in a pan and cook the tofu over medium heat for about 8–10 minutes, until crispy on all sides.
4While the tofu is cooking, prepare the sauce: in a small bowl, mash the avocado and mix in the yogurt, chopped garlic and lime juice.
5Quickly warm the tortilla in a dry pan. Spread the avocado cream in the center, then add the spinach, black beans, sliced tomato and the baked tofu cubes.
6Roll the tortilla tightly (first fold the bottom, then the sides) and, if desired, briefly pan-fry it for another half minute to seal it.

Nutritional benefits

Thanks to the combination of plant-based protein from tofu and the high fiber content of black beans and the whole-grain tortilla, this meal provides stable blood sugar levels and long-lasting fullness.

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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.