Quinoa-Tofu Chard Wrap
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- Level
- very easy
- Prep Time
- 25 mins
- Total Time
- 50 mins
- Serves
- 4
Ingredients
- 2 tbsp
- canola oil
- 30 mL
- 6 oz
- extra firm tofu, drained and cubed (about ½ in./1 cm)
- 175 g
- 3
- cloves garlic, minced
- 1 tbsp
- minced fresh ginger
- 15 mL
- 1 ½ cups
- cooked quinoa, cooled
- 375 mL
- 1
- large carrot, coarsely grated
- ¼ cup
- raisins
- 60 mL
- 2 tbsp
- reduced sodium soy sauce or tamari
- 30 mL
- 8
- large rainbow chard leaves
- 1 cup
- alfalfa sprouts
- 250 mL
Directions
Step 1
Heat oil in large skillet or wok set over high heat. Cook tofu, stirring constantly, 2 to 3 min. or until golden brown.
Step 2
Reduce heat to medium; add garlic and ginger and cook, stirring constantly, for 1 min until garlic is softened. Mix in quinoa, carrot and raisins and cook 1 min. Add soy sauce and 2 tbsp (30 mL) water. Cook, stirring constantly, 2 to 3 min. until quinoa is heated through and carrot is tender. Set aside.
Step 3
Lay chard leaves on clean work surface. Trim off woody base of stems and discard. Divide quinoa mixture evenly onto centres of chard leaves. Top with sprouts. Fold bottom and sides of chard leaves over filling. Roll up tightly to enclose. Make 8 wraps.
Tip
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Nutritional Facts
- Nutrition Description:
- Per serving (¼ recipe):
- Calories:
- 240
- Fat:
- 11 g
- Saturated Fat:
- 1 g
- Carbs:
- 29 g
- Fibre:
- 4 g
- Sugar:
- 8 g
- Protein:
- 9 g
- Sodium:
- 340 mg
