InternationalBreakfastVegetarianVeganUnder 300 CaloriesQuick Meals30 Minute Meals

Tofu, Arugula and Carrot Wrap

Name: Tofu, Arugula and Carrot Wrap
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Cuisine: International
Ingredients: 120 g Tofu; 1/2 cup (10 g) Arugula; 1/2 tablespoon (5 ml) Oil; 1/3 medium (20 g) Carrot; 1 count (40 g) Tortillas

Tofu, Arugula and Carrot Wrap is a Breakfast international recipe with 252 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

252 kcal

Total Time

10 min

Servings

Protein

15.9 g

Ingredients

Tofu120 g
Arugula1/2 cup (10 g)
Oil1/2 tablespoon (5 ml)
Carrot1/3 medium (20 g)
Tortillas1 count (40 g)

Instructions

1
Step 1
First, drain the tofu and cut into strips.
2
Step 2
Heat a pan over high heat. Once heated, put the tofu, lower the heat to medium, cook each side for 2-4 minutes and set aside.
3
Step 3
In the meantime, wash the vegetables. Grate the carrot.
4
Step 4
Put the arugula, tofu and carrot on the tortilla evenly. Optional: mustard or lemon juice.
5
Step 5
Roll up and serve.

Nutrition Snapshot

Macros and micros at a glance

Calories

252

Protein

15.9g

Carbs

39.3g

Fat

12.8g

Fiber

7.2g

Micronutrients

Calcium

299.6 mg • 30% of daily target daily value

Folate

43.5 mcg • 10.9% of daily target daily value

Iron

2.86 mg • 15.9% of daily target daily value

Magnesium

72.7 mg • 17.3% of daily target daily value

Omega-3

0.54 g • 33.9% of daily target daily value

Potassium

722.5 mg • 27.8% of daily target daily value

Selenium

13.63 mcg • 24.8% of daily target daily value

Sodium

72.1 mg • 3.1% of daily target daily value

Vitamin A

696.5 mcg • 77.4% of daily target daily value

Vitamin C

4.66 mg • 5.2% of daily target daily value

Vitamin E

1.52 mg • 10.1% of daily target daily value

Vitamin K

43.8 mcg • 36.5% of daily target daily value

Zinc

1.36 mg • 12.3% of daily target daily value

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Dairy Free

Allergens

Tree NutSoy

Meal Prep and Storage

Make it easier to prep ahead

Tofu, Arugula and Carrot Wrap can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

Frequently Asked Questions

Common questions about Tofu, Arugula and Carrot Wrap

How many calories are in Tofu, Arugula and Carrot Wrap?

Tofu, Arugula and Carrot Wrap has about 252 calories per serving based on the current ingredient list and serving size on this page.

Is Tofu, Arugula and Carrot Wrap suitable for vegetarians?

Yes. Tofu, Arugula and Carrot Wrap is suitable for vegetarians as written.

Is Tofu, Arugula and Carrot Wrap gluten-free?

Tofu, Arugula and Carrot Wrap is not reliably gluten-free as written. You can often adapt it with gluten-free swaps if needed.

Are there any allergen ingredients in Tofu, Arugula and Carrot Wrap?

Yes. This recipe includes Tree Nut and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Tofu, Arugula and Carrot Wrap ahead of time?

Tofu, Arugula and Carrot Wrap can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

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