NUTRITION

SERVINGS

INGREDIENTS

1 whole wheat tortilla (50g)

6 oz extra-firm tofu (170g)

0.5 cup chickpeas (82g)

0.5 oz raw cashews (14g)

1/4 cup sliced red bell pepper (40g)

1/4 cup shredded carrot (25g)

1/4 cup sliced cucumber (30g)

0.5 cup baby spinach (15g)

0.25 avocado, sliced (50g)

2 tbsp chopped fresh basil

1 clove garlic, minced

1 tbsp lemon juice

Salt and pepper to taste

PREPARATION

• 1

  Preheat the oven to 400°F. Press the tofu to remove excess moisture, then cut it into strips or cubes. Season with a pinch of salt and pepper and lightly bake or pan-sear until golden, about 15 minutes.

• 2

  In a small food processor or blender, combine the raw cashews, chopped fresh basil, minced garlic, lemon juice, and a pinch of salt and pepper. Blend until smooth, adding a teaspoon of water if needed to reach a creamy consistency. This is your herb-cashew spread.

• 3

  Rinse and drain the chickpeas if using canned. Lightly season them with salt and pepper.

• 4

  Prepare the vegetables: slice the red bell pepper and cucumber, shred the carrot, and wash the baby spinach. Slice the avocado just before assembling to prevent browning.

• 5

  Warm the whole wheat tortilla slightly in a dry pan or in the microwave for a few seconds to make it more pliable.

• 6

  Spread a generous layer of the herb-cashew spread over the tortilla. Layer the baked tofu, chickpeas, red bell pepper, carrot, cucumber, spinach, and avocado slices evenly across the center.

• 7

  Fold in the sides of the tortilla and roll tightly to form a wrap. If desired, cut the wrap in half for easier handling.

• 8

  Serve immediately and enjoy a crunchy, refreshing, and protein-packed meal.