Zesty Tofu Wraps with Olive Tapenade

Vegetarian
Dairy Free
Health score
47%
Zesty Tofu Wraps with Olive Tapenade
45 min.
4
483kcal

Suggestions


Introducing our Zesty Tofu Wraps with Olive Tapenade, a delightful vegetarian dish that’s bursting with flavor and perfect for any meal of the day! Are you looking for a healthy lunch or dinner option that is both satisfying and wholesome? These wraps not only cater to your dietary needs—being dairy-free and full of vibrant ingredients—but they also tantalize your taste buds with each bite.

Imagine wrapping up tender tofu, sautéed to golden perfection, with a rich, briny olive tapenade and a medley of sun-dried tomatoes and crisp watercress all encased in a soft tortilla. Every ingredient plays a crucial role in creating a symphony of flavors—from the zesty lemon juice that brightens the dish to the sweetness of honey that balances the savory notes of the olives and balsamic vinegar. This recipe isn’t just about nourishment; it’s about enjoyment and exploration of textures and tastes.

With just 45 minutes of preparation, you can serve this beautiful dish to your family and friends, making it an excellent choice for gatherings or a comforting dinner at home. Each wrap promises to deliver a delicious punch of flavor while keeping your meals vibrant and healthy. So, gather your ingredients and let’s embark on a culinary adventure that redefines the classic wrap!

Ingredients

  • tablespoons balsamic vinegar 
  • teaspoons dijon mustard 
  • pound extra-firm tofu drained
  • 10-inch flour tortillas ()
  • teaspoon rosemary fresh chopped
  •  garlic clove minced
  • tablespoon honey 
  • 0.5 cup kalamata olives pitted
  • tablespoons juice of lemon fresh
  • teaspoon lemon rind grated
  • 0.3 cup oil-cured olives black pitted
  • teaspoon olive oil 
  • 1.3 cups onion red separated ()
  • tablespoon red wine vinegar 
  • 0.3 teaspoon sea salt 
  • cup sun-dried tomatoes packed
  • cups watercress trimmed ( 1 bunch)

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels

Directions

  1. To prepare tapenade, place first four ingredients in a food processor; pulse 2 to 3 times or until minced. Set aside.
  2. To prepare wraps, combine 2 cups boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes or until soft.
  3. Drain and chop. Set aside.
  4. Cut tofu lengthwise into quarters.
  5. Place tofu slices on several layers of paper towels; cover with additional paper towels.
  6. Let stand about 20 minutes or until barely moist.
  7. Heat a large nonstick skillet coated with cooking spray over medium-high heat.
  8. Add onion; saut 5 minutes or until lightly browned.
  9. Place in a bowl; stir in balsamic vinegar.
  10. Combine lemon juice and next 6 ingredients (lemon juice through garlic) in a small bowl.
  11. Heat pan coated with cooking spray over medium-high heat.
  12. Add tofu; cook 6 minutes, browning on all sides. Stir in lemon juice mixture; cook 1 minute or until sauce thickens.
  13. Warm tortillas according to package directions.
  14. Spread 2 tablespoons tapenade evenly over each tortilla. Top each tortilla with 1 tofu piece, about 1/4 cup sun-dried tomatoes, 1/3 cup onion, and 1 cup watercress; roll up.

Nutrition Facts

Calories483kcal
Protein17.29%
Fat29.66%
Carbs53.05%

Properties

Glycemic Index
75.57
Glycemic Load
19.31
Inflammation Score
-9
Nutrition Score
27.133913102357%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.11mg
Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
2.67mg
Kaempferol
8.18mg
Myricetin
0.1mg
Quercetin
21.06mg

Nutrients percent of daily need

Calories:482.81kcal
24.14%
Fat:16.47g
25.34%
Saturated Fat:3.42g
21.39%
Carbohydrates:66.29g
22.1%
Net Carbohydrates:57.42g
20.88%
Sugar:22.1g
24.56%
Cholesterol:0mg
0%
Sodium:1136.48mg
49.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.6g
43.21%
Vitamin K:103.08µg
98.18%
Manganese:1.05mg
52.57%
Vitamin C:33.19mg
40.23%
Iron:6.9mg
38.34%
Vitamin B1:0.57mg
37.74%
Potassium:1264.57mg
36.13%
Fiber:8.86g
35.46%
Calcium:348.44mg
34.84%
Vitamin B3:5.81mg
29.04%
Phosphorus:286.29mg
28.63%
Vitamin A:1429.11IU
28.58%
Copper:0.55mg
27.6%
Selenium:18.93µg
27.05%
Folate:100.35µg
25.09%
Vitamin B2:0.39mg
23.23%
Magnesium:87.64mg
21.91%
Vitamin B6:0.26mg
13.25%
Vitamin E:1.48mg
9.89%
Vitamin B5:0.89mg
8.93%
Zinc:1.11mg
7.39%
Source:My Recipes