豆腐ティッキのプロテインロール | ヘルシー完全食

Episode 4: Complete meal Protein-Rich Tofu Tikki Roll 🌿 A delicious vegetarian meal that provides plant-based protein and iron. The vitamin C from lemon also helps your body absorb iron from plant foods. Approximate nutrition🌱 * Per tofu tikki: 50 kcal | 4–5 g protein * 3 tofu tikkis: 150 kcal | 14 g protein * 1 complete roll: approximately 300–350 kcal | 17–19 g protein Ingredients For the tofu tikki:( total 11) * 250 g tofu * 1 medium onion, finely chopped * 1 handful coriander leaves * 10 mint leaves * 1-inch ginger, finely chopped * 2 green chillies, finely chopped * 1 tsp cumin * 1 tsp salt, or to taste * 3 tbsp besan (chickpea flour) For the roll: * 1 chapati * 2 lettuce leaves * 3 tofu tikkis * sriracha sauce * Homemade garlic sauce( optional) * Lemon juice Method 1. Crumble the tofu using your hands. 2. Add the finely chopped onion, coriander, mint, ginger and green chillies. 3. Add cumin, salt and besan. Mix everything well. 4. Shape the mixture into 11 small patties. 5. Cook on a lightly greased tawa until golden on both sides, or air-fry at 180°C for approximately 10 minutes, turning halfway through. 6. To assemble the roll, place lettuce on a chapati, add 3 tofu tikkis, and drizzle with homemade sriracha and garlic sauces. 7. Roll tightly, toast on both sides and finish with a squeeze of lemon juice. Nutrition values are estimates and vary with the tofu brand, chapati size, sauces and cooking oil. A delicious way to add more plant-based protein to your everyday meals! #tofu #plantbased #proteinrich #easyrecipe #meal #rollrecipe