QUICK FACTS
PREPARATION TIME
10 min (for 2 serves)
COOKING TIME
10 min (for 2 serves)
BREAKFAST
Sandwich
SUMMARY
This healthy meal uses Tofu Scramble filling, it a popular vegan breakfast dish similar to scrambled eggs. Tofu, mushrooms, onions, red and green capsicum are its main ingredients wrapped in wheat tortilla. You can add any vegetable and spices you like in the tofu scramble, the options are limitless!
INGREDIENTS
200 g
Tofu (Firm), cubed
0.50 cup (63 g)
Onion, chopped
0.50 cup (43 g)
Red Capsicum, chopped
0.50 cup (43 g)
Green Capsicum, chopped
100 g
Mushroom, chopped
2.00 tortilla (38 g)
Wheat Tortilla
1 g
Sea Salt
1 g
Black Pepper, ground
1.00 teaspoon (5 g)
Olive Oil
METHOD
1. Place tofu in a bowl, using either your hands or a fork, crumble it slightly.
2. Heat oil in a skillet over medium-high heat; Stir-fry onion, capsicum, mushroom for 3-5 minutes.
3. Add tofu crumble, reduce heat to medium and allow to cook 5-7 more minutes, stirring frequently.
4. Wrap in a warmed wheat tortilla with a bit of salsa.
5. Serve immediately.
NUTRITIONAL PANEL
Per Serve
Energy:
934.1 kJ (223.3 kcal)
Protein:
15.9 g
Total Fat:
9.0 g
-Saturated:
1.6 g
-Mono-Unsaturated:
1.9 g
-Poly-Unsaturated:
5.2 g
Total Carbs:
13.1 g
-Complex Carbs:
9.3 g
-Sugar:
3.8 g
Fibre:
11.1 g
Water:
193.6 mL
Alcohol:
0.0 g
Cholesterol:
0.0 mg
