EIWITRIJK RECEPT · FASE 3 · LUNCH

Wholemeal wrap with hummus and tofu

Filling Phase 3 lunch with wholemeal wrap, hummus and fried tofu.

20 min totaal 1 portie 440 kcal p.p. 26 g protein

This wholemeal wrap with hummus and tofu is a handy, filling lunch you can eat straight from your hand. Golden-brown fried tofu strips give a crispy bite, creamy hummus provides richness, and grated carrot with rocket bring freshness and colour. A protein-rich wrap that effortlessly combines taste and convenience.

Phase 3 introduces proper, slow-release carbohydrates for steady energy, and the wholemeal wrap is a perfect example of this. With 26 grams of protein and 38 grams of carbohydrates, this lunch delivers long-lasting fuel without spikes. Tofu and hummus boost the plant-based protein content, supporting your protein diet smoothly during this phase.

Lovely with a few slices of cucumber or avocado added, or a splash of sriracha mixed through the hummus for those who like heat. Slice the wrap diagonally in half so it fits easily into your lunch box.

Zo maak je het

  1. Fry the tofu strips in the olive oil until golden brown.
  2. Deglaze with the soy sauce and let any liquid evaporate.
  3. Spread the hummus over the wrap.
  4. Distribute the carrot and rocket over the wrap.
  5. Top with the tofu and roll the wrap tightly.
  6. Cut in half and serve.

Bewaren

Fry the tofu first and store it separately in the fridge for up to 2 days; fill and roll the wrap just before eating so it doesn't go soft.

Variatietips

Try replacing the hummus with babaganoush or the rocket with lamb's lettuce. A pinch of smoked paprika powder over the tofu adds an extra flavour dimension.

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