Lunch & Dinner (6)
Corn and Tofu Roll
A tangy mix of fresh corn, tofu, capsicum and onion held together with potato
PP MP Fi C
Makes 10 rolls
Serving Size: 2 rolls
Serves 5
Soaking time: –
Preparation time: 25 mins
Cooking time: 10 mins
Ingredients
- 1 cup fresh corn (from cob) or sweet corn kernels, boiled
- 200 gms tofu, diced
- 2 medium onions, chopped finely
- 2 large capsicum, chopped finely
- 2 large potatoes, boiled and diced
- 2 green chillies, chopped finely
- 3 tbsp fresh coriander, chopped finely
- 2 tsp chaat masala
- 1 tsp amchur powder (dry mango powder)
- Salt as per taste
- 1½ tbsp oil
- 10 basic wraps (see recipe on page xx)
Method
- Heat oil in a pan and add onions, green chillies and capsicum; sauté for about 2 minutes.
- Add the potato, corn, chaat masala, amchur powder and salt.
- Mix in tofu and fresh coriander. Remove from heat.
- Place 1/3 cup of the mixture on each basic wrap and make a roll.
- Value per serving (2 rolls)
Calories 325 kcal
Protein 12 gms
Fat 8.8 gms
Carbs 49 gms
Calcium 218 mgs
Fibre 3 gms
Iron 2 mgs
Complete your plate – with a glass of Spicy Buttermilk (see recipe on page xx).
