Protein Packed Wraps with Mixed Beans and Tofu

Name: Protein Packed Wraps with Mixed Beans and Tofu
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Cuisine: Mexican
Ingredients: 200g tinned chickpeas drained and rinsed; 200g tinned kidney beans drain and rinsed; 200g black beans drain and rinsed; Handful flat leaf parsley roughly chopped; Bunch dill roughly chopped; Garlic clove, grated; 2 tbsp extra virgin olive oil; 2 tbsp apple cider vinegar; 1 tsp sea salt; Black pepper; 280g extra firm tofu, drained and moisture squeezed out.; 1.5 tbsp white miso paste*; 1.5 tbsp nutritional yeast*; 1.5 tbsp apple cider vinegar; ½ tsp oregano; ½ tsp dried mint; 2 tbsp water; 2 tbsp extra virgin olive oil; ½ tsp sea salt; Black pepper; Juice half a lemon; 2 ripe avocados; Juice ½ lime; 1 tbsp roughly chopped coriander; Salt; Black pepper; 1 tsp extra virgin olive oil; BFree High Protein Wraps; Salad leaves

Looking to pack in the protein? Our new High Protein Wraps are an easy way to up your intake. Created using a blend of chickpea flour, rice, and pea proteins to create a delicious wrap with only 4g of carbs and 12g of protein per wrap, they are ideal if you are trying to give your diet a protein kick. We’ve filled them with some mixed beans and marinated tofu for a delicious lunch or dinner. They are also gluten, wheat and dairy free

Credited to: BFree

Kcal:

Serves 4

15 mins prep

20 mins cooking time

Ingredients

Mixed Beans

200g tinned chickpeas drained and rinsed
200g tinned kidney beans drain and rinsed
200g black beans drain and rinsed
Handful flat leaf parsley roughly chopped
Bunch dill roughly chopped
Garlic clove, grated
2 tbsp extra virgin olive oil
2 tbsp apple cider vinegar
1 tsp sea salt
Black pepper

Marinated Tofu

280g extra firm tofu, drained and moisture squeezed out.
1.5 tbsp white miso paste*
1.5 tbsp nutritional yeast*
1.5 tbsp apple cider vinegar
½ tsp oregano
½ tsp dried mint
2 tbsp water
2 tbsp extra virgin olive oil
½ tsp sea salt
Black pepper
Juice half a lemon

Avocado cream

2 ripe avocados
Juice ½ lime
1 tbsp roughly chopped coriander
Salt
Black pepper
1 tsp extra virgin olive oil

To serve

BFree High Protein Wraps
Salad leaves

Notes: *Search our Food and Drink Information for suitable products

Method

Place all the ingredients for the marinated tofu except the tofu into a jam jar and screw the lid, shake vigorously until combined.
Cut the tofu into roughly 2 cm cubes and add them to the marinade, shake gentle to combine and set aside.
In a mixing bowl combine all the ingredients for the beans and stir to combine, taste for seasoning, and set aside.
In another bowl or jug add the avocado cream ingredients and blitz with a handheld food processor on in a processor/nutribullet or worse case mash with a fork until smooth. Check for seasoning and set aside.
Prepare your wraps and salad leaves.
When you are ready to serve, spread the wraps with the avocados cream, top with marinated tofu, the mixed beans and salad leaves of choice.
You will have leftover marinated tofu and maybe beans, both will keep well to use in salads and more wraps over the week.