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Tofu Schezwan Wrap

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Time20 Min
DifficultyIntermediate
Serves1

Wraps are fast becoming the ideal snack or meal that youngsters prefer when they go out or order at home. This Tofu Schezwan Wrap recipe is perfect as a snack for all age groups during such cravings as it's packed with flavour and nourishment which is both light yet filling. This recipe is ideal for novice chefs as the ingredients are everyday vegetables and flavourful sauces that are widely avail ... able. To Prepare Tofu Schezwan Wrap at Home, one can be quick and mindful of the calories it contributes. Preparing dinner at home after a long day's work and when it is a healthy alternative can be a challenge. It helps to know that the caloric count is on the lower end due to the usage of a wide variety of fresh vegetables and tofu. For families, who enjoy dinner time after a long day's work, this dish is a perfect alternative as it's exciting, relaxing, and healthy. Children will love the novelty, and you can rest assured as it has high health benefits, and calories are moderate. The Tofu Schezwan Wrap ingredients consist primarily of tofu, fresh vegetables, a wide range of sauces, and finally, a tortilla wrap to pack this goodness. The filling is made simple by sautéing the tofu with various vegetables seasoned with pure spices. To make the dip, you can use a vegetarian oyster sauce for an additional barbeque flavour. For the wrap, it is recommended to use a whole wheat flour tortilla as it is a healthier alternative to all-purpose flour and provides the same texture. With simple ingredients, there are many variants of this dish, and to make this dish more exquisite, you can try to prepare the Tofu Schezwan Wrap Restaurant style!

Nutrition Info. (per serving)

ProteinFatCarbsFibre374 Cal374 Cal374 Cal374 Cal
  • 16gProtein
  • 11gFat
  • 50gCarbs
  • 13gFibre

Ingredients

Dry Grocery

Refined Oil

Refined Oil

2.5 teaspoons

Oregano Herbs

Oregano Herbs

1 pinch

Paprika Powder

Paprika Powder

1 pinch

Salt

Salt

0.5 teaspoons

Schezwan Peppercorn

Schezwan Peppercorn

1 pinch

Veg Oyster Sauce

Veg Oyster Sauce

0.5 teaspoons

Atta

Atta

0.5 cups

Fruits & Vegetables

Onion

Onion

1 cup

Celery

Celery

1 unit

Carrot-regular

Carrot-regular

0.25 unit

Tomato

Tomato

0.5 cups

Ginger

Ginger

2 small pieces

Capsicum Green-regular

Capsicum Green-regular

0.5 unit

Capsicum Yellow (regular)

Capsicum Yellow (regular)

0.25 unit

Capsicum Red-regular

Capsicum Red-regular

0.25 unit

Spring Onion

Spring Onion

4.5 units

Dairy

Tofu

Tofu

0.25 cups

Curd

Curd

1 tablespoon

Other

Garlic

Garlic

2.5 pieces

Water

Water

0.5 glasss

Red Chilli Paste

Red Chilli Paste

1.5 teaspoons

Directions
1
Heat Oil and saute Onion, Celery, Carrot and Garlic.
2
Add chopped Tomato, saute till mixture is beginning to dry.
3
Add Oregano and Paprika, saute.
4
Bring to a boil and then simmer for 2 hours on a low flame stirring regularly till sauce consistency is acheived and the sauce does not taste sour. It should have a fruity tomato aroma.
5
Cool and grind.
6
Make a smooth paste and store in a cool place.
7
Heat Oil in a pan, add chopped Garlic.
8
When the Garlic turns brown, add the Chilli Paste.
9
Continue cooking till the paste is dry .
10
In a pan, put Oil, saute chopped Garlic, chopped Celery, chopped Onion and chopped Ginger.
11
When brown, add julienne Red Bell Pepper, Yellow Bell Pepper and Green Pell Pepper.
12
Add Chilli Paste, Salt and crushed Schezwan Peppercorn.
13
Add Tofu.
14
Saute nicely and add chopped Spring Onion.
15
Remove from heat and keep in a bowl.
16
For Schezwan dip- heat Oil in a pan, saute Ginger, minced Garlic, minced Celery and chopped Onion.
17
Add Veg Oyster Sauce, Chilli Paste, Tomato Paste.
18
Cook nicely and remove any excess oil.
19
For whole Wheat Tortilla- add Atta, Curd, Salt and Water.
20
Knead nicely on a flat surface. Add Oil.
21
Continue kneading till smooth.
22
Make flat breads with the dough into thin sheets.
23
Cook nicely on both side on a non stick tawa.
24
Place the Tortilla on a flat surface. Add the Tofu Filling.
25
Fold the bottom and make a neat roll.
26
Cook in a hot Griddle and cut into half. Serve hot with Schezwan Sauce.
Health Benefits of Tofu Schezwan Wrap
The recipe aims to ensure that you have a tasty yet equally nourishing snack during the day. The Tofu Schezwan Wrap calories contain 16 grams of proteins, 11 grams of fat, and 13 grams fibre taking the caloric count to 374. The Tofu Schezwan Wraps benefits the body like no other in terms of nourishment as tofu being the primary ingredient contains protein, amino acids, iron, and zinc. Along with these nutrients, it contains calcium, aiding in better bone health, and immunity. The wrap is made using whole wheat flour, which is essential for wealth loss as it contains vitamins B-1, B-2 & B-5 along with riboflavin and folate. These are essential for keeping blood sugar under control, prevents constipation, and prevents heart disease. It's time to start your weight loss journey by gorging on this nutrient-packed snack!

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We hope you had fun making it! Enjoy the meal.

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