SHIFT Grub
Lemon tofu salad wrap
Lemon tofu salad wrap. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 140g firm tofu
- 65g wholemeal wrap
- 60g salad leaves
- 60g tomato
- 40g plain virtually fat-free yoghurt
- 5g lemon juice
- 4.6g olive oil
Equipment
- knife
- chopping board
- bowl
- fork
- plate
- kitchen scales
- hob
- non-stick frying pan
- spatula
- clean plate
Method
- Wash and dry the salad vegetables unless labelled ready washed. Slice thinly; keep most of a large salad portion alongside so the bread or wrap will close.
- 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 any measured yoghurt, mayonnaise, herbs and lemon juice as the dressing. Use ready-to-eat condiments; check that any bought dressing is labelled ready to eat. These fillings are served cold.
- Prepare the wholemeal wrap: open a bagel or pitta, or lay bread/wrap flat. Add a manageable layer of filling and dressing. Serve all remaining filling, vegetables and dressing alongside.
- Eat now or cover, refrigerate promptly and keep chilled until eating. The timing includes cooking the tofu; other fillings are ready to eat.
Estimated nutrition
| Energy | 365.8 kcal |
|---|---|
| Protein | 19.6 g |
| Carbohydrate | 42 g |
| Fat | 14.4 g |
| Fibre | Not available |
| Saturates | 3.1 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
- milk
- 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.
- Cover and refrigerate promptly at 0–5°C. Eat within 24 hours of assembly, or an earlier ingredient use-by/after-opening deadline. Keep chilled until eating. Home-cooked chicken or turkey must have been chilled within 2 hours and eaten within 48 hours of its original cooking; assembly does not restart that clock.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.