GRILLED TOFU AND VEGETABLE WRAPS RECIPE
5/5
Grilled tofu and vegetable wraps are a delicious and nutritious meal option for those following an Indian weight loss diet. The marinated and grilled tofu provides a good source of plant-based protein, while the assortment of grilled vegetables adds a variety of flavors and textures. Wrapped in whole wheat tortillas or lettuce leaves, these wraps are light yet satisfying. Enjoy the combination of flavors and textures in each bite, and savor the freshness of the herbs and the creamy sauce that enhances the overall experience.
INGREDIENTS
- 1 block of firm tofu, drained and pressed
- 1 tablespoon olive oil
- 1 teaspoon soy sauce
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cumin powder
- Salt and pepper to taste
- Whole wheat tortillas or lettuce leaves for wrapping
- Assorted vegetables (such as bell peppers, onions, zucchini, and mushrooms), sliced
- Fresh herbs (such as cilantro or mint), chopped
- Yogurt or tahini sauce for serving
INSTRUCTIONS
- Preheat your grill or grill pan over medium heat.
- In a bowl, combine olive oil, soy sauce, garlic powder, cumin powder, salt, and pepper. Mix well.
- Cut the pressed tofu into slices or cubes and toss them in the marinade, ensuring all pieces are coated evenly.
- Grill the marinated tofu on each side for about 4-5 minutes or until grill marks appear and the tofu is heated through.
- Remove the grilled tofu from the heat and set aside.
- On the same grill or grill pan, add the sliced vegetables and grill until they are slightly charred and tender.
- Warm the tortillas or prepare the lettuce leaves for wrapping.
- Assemble the wraps by placing grilled tofu and vegetables on the tortillas or lettuce leaves.
- Sprinkle with chopped fresh herbs and drizzle with yogurt or tahini sauce.
- Roll up the wraps tightly, securing with toothpicks if necessary.
- Serve the grilled tofu and vegetable wraps immediately.
TIPS
- Make sure to press the tofu to remove excess moisture before marinating and grilling. This will allow the tofu to absorb the flavors better and result in a firmer texture.
- Feel free to customize the vegetable selection based on your preferences or what is in season.
- If you don’t have a grill or grill pan, you can also cook the tofu and vegetables on a stovetop in a non-stick pan.
- Experiment with different sauces and condiments to enhance the flavors of your wraps. Consider adding a spicy sriracha sauce or a tangy lemon-garlic dressing.
- Include a side of fresh salad or steamed vegetables to make the meal more filling and nutritious.
NUTRITION VALUE
- Calories: 250
- Total Fat: 10g
- Saturated Fat: 1.5g
- Sodium: 400mg
- Total Carbohydrate: 25g
- Dietary Fiber: 6g
- Protein: 15g
