Texas Barbecue Wrap

Vegetarian
Health score
24%
Texas Barbecue Wrap
45 min.
4
600kcal

Suggestions


If you're looking for a delicious and hearty vegetarian option for lunch or dinner, the Texas Barbecue Wrap is sure to impress! This recipe combines bold flavors with satisfying textures, making it a perfect choice for anyone craving a taste of the South without the meat. With a luscious blend of smoky barbecue sauce, tender tofu, and fluffy basmati rice, each bite is packed with flavor that will keep you coming back for more.

What sets this dish apart is the unique combination of spices, such as chili powder, cumin, and turmeric, which elevate the simple ingredients into something truly special. The broiled tofu absorbs the rich barbecue sauce, creating a wonderfully savory filling that pairs perfectly with fresh crunchy lettuce and creamy yogurt. Topped with melty Monterey Jack cheese and juicy tomato slices, each wrap is a delightful explosion of taste and texture.

Not only is this recipe a treat for your taste buds, but it's also a healthy choice, with a balanced caloric breakdown of 600 kcal per serving. Whether you're meal-prepping for the week or hosting a casual get-together, these wraps are sure to satisfy everyone at the table. Ready in just 45 minutes, they are the perfect quick and easy option that doesn’t compromise on flavor or nutrition. Gather your ingredients and get ready to roll into some delightful Texas-inspired goodness!

Ingredients

  • 0.3 cup barbecue sauce 
  • 0.8 cup rice uncooked
  • teaspoon chili powder 
  •  curly kale leaves 
  • 0.5 cup yogurt plain fat-free
  • 10-inch flour tortillas fat-free ()
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • teaspoon ground turmeric 
  •  jalapeno minced seeded
  • ounces monterrey jack cheese shredded reduced-fat
  • teaspoons olive oil 
  • 0.3 cup onion chopped
  • 0.5 teaspoon oregano dried
  • 12.3 ounce spicy tofu light drained sliced lengthwise into 1/4-inch pieces
  • inch tomatoes cut in half crosswise
  • 1.5 cups water 

Equipment

  • bowl
  • sauce pan
  • broiler

Directions

  1. Preheat broiler.
  2. Combine the first 4 ingredients in a small bowl.
  3. Brush the barbecue sauce mixture over both sides of the tofu. Broil the tofu for 4 minutes on each side or until the tofu is bubbly.
  4. Heat olive oil in a medium saucepan over medium-high heat.
  5. Add chopped onion, ground turmeric, minced garlic, and jalapeo, and saut 1 minute.
  6. Add water and rice; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until rice is tender.
  7. Place 1 lettuce leaf on each tortilla. Divide the broiled tofu slices evenly among the tortillas. Top each with 3/4 cup rice mixture, 1/4 cup shredded cheese, 2 tablespoons yogurt, and 2 tomato slices, and roll up.
  8. Cut each tortilla diagonally in half.

Nutrition Facts

Calories600kcal
Protein17.07%
Fat31.19%
Carbs51.74%

Properties

Glycemic Index
69.8
Glycemic Load
28.28
Inflammation Score
-10
Nutrition Score
20.119565419529%

Flavonoids

Apigenin
0.02mg
Luteolin
0.09mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.04mg
Quercetin
2.84mg

Nutrients percent of daily need

Calories:599.67kcal
29.98%
Fat:20.66g
31.78%
Saturated Fat:8.32g
52.03%
Carbohydrates:77.11g
25.7%
Net Carbohydrates:72.44g
26.34%
Sugar:12.11g
13.45%
Cholesterol:25.84mg
8.61%
Sodium:916.41mg
39.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.43g
50.86%
Calcium:521.5mg
52.15%
Manganese:0.9mg
44.86%
Selenium:26.81µg
38.29%
Phosphorus:376.54mg
37.65%
Vitamin A:1532.95IU
30.66%
Vitamin B1:0.42mg
28.19%
Iron:4.95mg
27.53%
Vitamin K:28.57µg
27.21%
Vitamin B2:0.43mg
25.48%
Folate:87.16µg
21.79%
Vitamin B3:4.05mg
20.26%
Fiber:4.67g
18.67%
Zinc:2.06mg
13.76%
Magnesium:47.91mg
11.98%
Vitamin B6:0.23mg
11.61%
Copper:0.22mg
10.81%
Potassium:358.86mg
10.25%
Vitamin C:7.32mg
8.87%
Vitamin B5:0.81mg
8.11%
Vitamin B12:0.42µg
7.04%
Vitamin E:0.97mg
6.45%
Vitamin D:0.17µg
1.13%
Source:My Recipes