Quinoa-Tofu Chard Wrap

  • Prep Time: 25 min
  • Total Time: 50 min
  • 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 Compliments Organic 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

Substitute Swiss chard or rice wrappers for rainbow chard.

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Nutrition Facts

  • Per serving (¼ recipe)
  • Calories 240
  • Protein 9 g
  • Total fat 11 g
  • Sat fat 1 g
  • Cholesterol 0 mg
  • Carbohydrates 29 g
  • Fibre 4 g
  • Sugar 8 g
  • Sodium 340 mg