SHIFT Grub
Barbecue tofu salad flatbread
Barbecue tofu salad flatbread. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 190g firm tofu
- 80g wholemeal flatbread
- 90g lettuce
- 90g tomato
- 20g barbecue sauce
- 4.6g olive oil
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- bowl
- clean plate
Method
- Wash and dry the salad vegetables, slice thinly and set aside. Prepare the measured bun or flatbread as its packet directs. Keep cold dressings chilled.
- Drain and pat the firm tofu dry. Cut into 2 cm cubes or 1.5 cm slices and cook in the measured oil for 8–10 minutes, turning, until hot through and lightly golden.
- Mix the measured cold dressing ingredients; heat only a cooking sauce that requires it. Fill the bun or flatbread with a manageable portion of cooked filling and salad. Serve every remaining vegetable and all remaining filling/dressing alongside. Eat immediately.
Estimated nutrition
| Energy | 434.6 kcal |
|---|---|
| Protein | 24.4 g |
| Carbohydrate | 56.6 g |
| Fat | 13.8 g |
| Fibre | Not available |
| Saturates | 1.8 g |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- gluten
- soya
- wheat/gluten
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Eat immediately. This recipe does not cover storing or reheating the assembled meal; follow any stricter product instructions.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.