Tofu Frankie

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Adjust Servings:
7 oz. extra firm tofu
1 tsp organic virgin coconut oil
1 cup red pepper chopped
1 cup green bell pepper chopped
2-3 cloves garlic cloves
2 Tbsp. organic peanut butter
1 Tbsp. dark soy sauce or tamari
1 Tbsp. chili vinegar
1 Tbsp. sweet chili sauce optional
2 Tbsp. Sriracha sauce adjust to taste
kosher salt adjust to taste

Nutritional information

Total Fat
Saturated Fat
Total Carbohydrate
Dietary Fiber
Total Sugars

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Tofu Frankie

      • 35 min.
      • Serves 1
      • Medium




      This is a very simple but very delicious protein packed recipe which I have made multiple times as an after-school snack, quick dinner and even as an appetizer for small gatherings.

      One Frankie is packed with 10gms of protein and it is so yummy one can easily eat two of these and the best part is there is no guilty feeling involved as all you are eating is protein and lots of fiber!

      (Visited 1,743 times, 1 visits today)



      Tofu Frankie Recipe


      Ingredients for Assembly & Garnish

      4-5 Whole Wheat or Tomato Basil or Spinach Tortilla

      One small red onion cut lengthwise

      Pinch of cumin powder

      Pinch of salt

      Silver foil or parchment paper cut into 6 in X 6 in squares (doesn’t have to be precise)

      Let’s Get Cooking!

      In a broad pan or wok, heat the coconut oil.

      Once hot, add the bell peppers and sauté for 2-3 mins to soften them slightly. Then add the tofu and mash it to resemble a scramble.

      At this point add all the sauces and peanut butter.

      Mix it all very well such that the sauces get incorporated into the tofu.

      Add salt to taste, and then grate garlic over the mixture.

      Now lower the heat and cover the mixture and let the flavors infuse for 2 mins.

      Shut the heat off after that.

      It's time to assemble!


      Take the tortilla of choice, butter it slightly on one side (optional) place the buttered side on the heated flat pan.

      Now place the tofu mixture in the middle of the tortilla vertically.

      Add few red onion slices on top of tofu mixture.

      Sprinkle a pinch of cumin powder & salt over it.

      Now fold the tortilla over the tofu mixture to resemble a roll.

      Bring it down from the pan on to your silver foil, fold the silver foil over the Frankie halfway through to cover both sides and serve!

      Dr Bijal

      I am Dr. Bijal Dave – Obesity Medicine, Metabolic Specialist, Family Physician and Passionate Chef! I am a medically certified doctor with a passion for healthy eating. I have created this website to bring healthy and tasty vegetarian recipes from all over the world to your home. I have 3 office locations in New Jersey. If you would like help losing weight, please contact one of my offices and schedule a comprehensive medical weight loss evaluation.

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