Healthy Recipes: Hot and Refreshing Red Tofu Tortillas With Cucumber Relish

Red Tofu Tortillas with Cucumber Relish

The appetite-robbing days of summers are gone and the monsoon weather tempts you to gorge on fries, pakoras, samosas, sweets, etc. But you should temper that hearty appetite with a dose of caution. Monsoon brings in the combination of wet, hot & humid climate and it is the time when diseases particularly related to your digestive system are rampant. While this season calls for taking regular precautions like boiling water before drinking, scrupulously avoiding street food or leftover food, you need to keep your body resistant against diseases as well by boosting your immunity.
The wet rainy climate indeed temps us for a hot dish, the humid climate that comes along attracts us to take up a refreshing bite. Ultimately, we end up juggling between them and having more than what we can shed off. Many diet experts consider fresh homemade food best for monsoon, so it’s your choice to eat raw fresh food or eat freshly prepared food. Word of advice: “If you want to use the stored food, avoid eating it straight out of the refrigerator, reheat the dish and then consume.”

The cardinal rule of a healthy diet plan is “Eat only when you are hungry”. Usually, in winters, people eat whatever they find appetizing, but exercising the same habit in monsoon may lay havoc on your health by proposing a direct invitation to indigestion and accompanying illnesses. So, think well before you eat.

Did someone call for a refreshing recipe for a bite? Well, if it is true, we present a recipe that will be tempting and complete divine to your taste buds when consumed hot. Rolled with the benefits of ingredients like cucumber, beetroot, chickpeas, tofu, etc. this dish provides nutrient-packed immunity to your body, leaving you refreshed with the goodness and freshness of curd and mint.
So, let’s dive into the recipe of “Red Tofu Tortillas With Cucumber Relish”.

What You Need (for 1 serving):

Base of Tortilla
½ cup Whole wheat flour
½ tsp extra virgin olive oil
Pinch of salt
¼ cup beetroot juice

Filling of Tortillas

Water or vegetable broth ¼ cup
Small onion, chopped
Small bell pepper, seeded and cut into cubes
Firm shredded tofu ½ cup
Boiled chickpeas ⅓ cup
Chilli powder 1 tsp
Garlic powder 1 tsp
Cumin powder ¼ tsp
Dried oregano 1 tsp (optional)
Soy sauce ½ tbsp
Salt as per taste
Lemon juice ¼ tsp

Lettuce ½ cup
Green onion, chopped
Small tomato, chopped
almonds, chopped 2 tbsp

Cucumber Relish
½ cucumber
Small pack mint leaves
1 garlic cloves
Small piece of ginger, peeled
100gm natural yogurt

How to Prepare:
Base of Tortilla
(1) In a bowl, mix together the flour, oil and salt
(2) Slowly add the beetroot juice while stirring until a rough dough comes together. Add a little extra juice if needed.
(3) Turn the dough onto the counter and kneed for about 2 minutes
(4) Now, return the dough to the bowl and let it rest for good 20 minutes

The Main Dish
(1) Heat water or vegetable broth in a non-stick deep pan. Add the onion and bell pepper and cook over high heat, stirring often every 2-3 minutes.
(2) Add tofu, boiled chickpeas, chili powder, cumin powder, ginger powder, oregano, soy sauce and salt. Reduce heat to medium and cook for 3-5 minutes, stirring often in between.
(3) Heat a tortilla in a dry flat pan, turning it from side to side until it is soft and flexible.
(4) Place a small amount of tofu mixture in the center of the tortilla.
(5) Garnish with lettuce, almonds, green onions and then fold the tortilla in half. Serve hot with Cucumber relish.

Cucumber Relish
– Peel the cucumber and coarsely grate the sides, discarding the seeds. Season generously with salt and pepper. Tip into a sieve and leave for 10 minutes to drain.
– Squeeze out as much liquid as you can and tip into a bowl.
– Tip the remaining ingredients into a food processor or chopper and blend them well. Pour this sauce over the cucumber and stir, then chill until needed. Serve scattered with mint.

Nutrition Facts per Serving:

Energy: 180 kcal
Protein: 15 g
Carbohydrates: 22 g
Fats: 15 g
Fiber: 5.5 g

Tip: Best served at dinner

Consult our team of expert dieticians to get personalized diet plans as per your needs.

The Ingredients and Their Benefits:

Tofu – It is an important source of protein for many vegetarians and vegans, containing all the nine essential amino acids. It is also a rich source of iron and calcium. It can enhance skin and hair health, fight fatigue, and help maintain weight. Research has linked tofu consumption to a lower risk of many age- and lifestyle-related diseases like osteoporosis, cardiovascular diseases, breast and prostate cancer, due to high levels of isoflavones.[1]

To take care of your heart, even little changes can help. Take a step towards a healthy heart.
Chickpeas– They contain a range of nutrients including protein, fiber, iron, calcium, potassium, vitamin B, magnesium and selenium, each of which plays a role in maintaining optimum health. The American Diabetes Association recommends chickpeas as a source of dietary fiber to help lower the blood glucose level.[2] It can also help to prevent osteoporosis, lower blood pressure and support overall heart health.

Cucumber – They have a mild, refreshing taste and a high water content. They can help relieve dehydration. Also, cucumber provides various nutrients such as vitamin K, magnesium, potassium and dietary fiber.

Yogurt – It provides protein, calcium and it may enhance levels of healthy gut bacteria. Health benefits range from protecting against osteoporosis to relieving irritable bowel disease and aiding digestion. It is highly beneficial for type 2 diabetics. Some scientists have suggested that yogurt containing probiotic bacteria successfully protects children and pregnant women against the effect of heavy metal exposure.[3]

These ingredients full of fiber and other health benefits can not only act as a fulfilling meal but also boost your health game at the same time. Try this and cherish this amazing recipe with family and friends.

(The article is reviewed by Dr. Swati Mishra, Medical Editor)

Recommended Reads:
Say Yes To Good Health: 10 Ways To Boost Immunity

Top 8 Foods To Avoid In Monsoons And Why

Healthy Recipes: Forget Paranthas, Try Desi Vegetable Oat Pancake


1. Barrett, JR. The science of soy: What do we really know? Environ Health Perspect. 2006;114(6):A352–A358

2. Bernaud, FSR, et al. Fiber intake and inflammation in type 1 diabetes. Diabetol Metab Syndr. 2014;6:66.

3. Bisanz JE, Enos MK, Mwanga JR, et al. Randomized open-label pilot study of the influence of probiotics and the gut microbiome on toxic metal levels in Tanzanian pregnant women and school children. mBio. 2014;5(5):e01580-14.

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