Tofu Scramble Wraps
This Tofu Scramble Wraps recipe is suitable for individuals with diabetes mellitus as it includes nutrient-dense ingredients like tofu, sweet potatoes, and vegetables, and contains minimal added sugars. However, portion control is still important due to the carbohydrate content in tortillas.
Adapted from Allrecipes, by The Vegan Red Princess

Ingredients
- 2 cups peeled and chopped sweet potatoes
- 1/2 cup chopped onion
- 1/2 cup chopped green bell pepper
- 1 medium lime, juiced
- 1 tablespoon coconut aminos
- 1/4 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
- 1 (14 ounce) package extra-firm tofu, drained
- 1 tablespoon nutritional yeast
- 1 tablespoon coconut aminos
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
- 1 pinch black salt
- 1 tablespoon water, or more if needed
- 4 ounces seitan, cut into chunks
- 1 small tomato, chopped
- 2 small avocados, diced
- 4 (8 inch) flour tortillas
Method
- Preheat the oven to 450 degrees F (230 degrees C). Line a baking tray with parchment paper or a silicone liner (such as Silpat®).
- Combine sweet potatoes, onion, bell pepper, lime juice, coconut aminos, garlic powder, and pepper for potatoes in a medium bowl, stirring so that everything is evenly coated. Transfer to the prepared baking tray.
- Cook in the preheated oven until crisp and tender, 30 to 40 minutes, stirring halfway through cooking time.40 min timer
- While the potatoes are cooking, crumble the tofu into a large, nonstick pan. Add nutritional yeast, coconut aminos, garlic powder, pepper, and black salt. Cook over low heat, adding 1 tablespoon of water at a time if the tofu starts to stick, for 10 minutes. Add seitan and tomato, and cook until everything is warmed through, about 20 minutes.10 min timer
- Place a tortilla on a flat surface. Place some potatoes, avocado, and tofu scramble on the tortilla. Start at the bottom and fold the tortilla edge up and over the center into a wrap. Repeat to form remaining wraps.
- Heat a flat-bottomed, cast iron pan over medium heat. Place the wraps in the hot pan, folded-side down. Cook until golden brown and sealed, about 4 minutes.4 min timer
Diabetes check: watch for added sugar, sweet sauces and glazes, juice, and large portions of refined carbs. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
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This recipe also fits: Dairy-free recipes, High blood pressure recipes, Mediterranean recipes, Balanced recipes, Vegetarian recipes, Vegan recipes.



