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Spiced tofu carrot wrap

Whole-grain wrap filled with cumin tofu, carrot, cabbage and yogurt.

Spiced tofu and carrot wrap cut open to show the filling.
487 kcal per servingPrep time: 20 minServings: 1LunchFilled wrapSpiced tofu

Ingredients

  • 1 whole-grain tortilla
  • 150 g firm tofu, sliced
  • 1 carrot, grated
  • 70 g red cabbage, shredded
  • 2 tbsp yogurt and ½ tsp cumin

Method

  1. Coat the tofu with cumin and sear for 6 minutes until golden.
  2. Spread yogurt over the tortilla and add carrot and cabbage.
  3. Place the hot tofu down the centre, fold in the sides and roll tightly.

Calories in context

At 487 kcal per serving, this dish is about 24% of a 2000 kcal daily reference intake — the standard reference amount used on nutrition labels, not a personal target.

Eaten as the midday meal in a three-meal day, it is one part of a day whose real total depends on your own body, activity level and goals, not on any single recipe. For a calorie range that reflects those, rather than a generic reference figure, the tools below can help.

Calculate daily calorie needsUse the BMI calculator

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