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🥘 Spanish · Lunch · Easy difficulty · Vegetarian

Tofu Bocadillo

A bold Spanish lunch built around tofu, seasoned with baguette rolls and olive oil.

Prep time
5 min
Cook time
10 min
Total time
15 min
Servings
4
Calories
449 kcal
Protein
20 g
Carbs
34 g
Fat
26 g
Course
Lunch

About this Spanish wrap

Tofu Bocadillo is a Spanish lunch built around firm tofu. It takes about 15 min from start to finish, 5 minutes of prep and 10 minutes of cooking, and serves 4.

Cooking method: wrap. Difficulty is rated easy. Vegetarian.

Good for: under 25 minutes, kid friendly.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 300 g firm tofu, cubed
  • 4 baguette rolls
  • 2 tbsp olive oil
  • 2 tomatoes
  • 1 garlic clove
  • 100 g manchego
  • 1 tsp smoked paprika
  • 1 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Season the tofu and cook with a little oil until done, 8-10 minutes.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  2. Step 2. Warm the baguette rolls in a dry pan or oven so they stay pliable.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  3. Step 3. Assemble: layer the tofu with olive oil, tomatoes and arlic clove.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  4. Step 4. Fold, roll or sandwich it closed and toast for 2 minutes per side if desired.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  5. Step 5. Cut in half and serve with smoked paprika.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Do not overfill - it is how wraps fall apart.

Equipment you will need

  • Frying pan
  • Chopping board
  • Clean towel to keep wraps warm

Nutrition per serving

Estimated per serving: 449 kcal, 20 g protein, 34 g carbohydrate and 26 g fat. Roughly 18% of the energy comes from protein, 30% from carbohydrate and 52% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Tofu Bocadillo

Substitutions and variations

  • Warm tortillas briefly in a dry pan so they bend without cracking.
  • Use large lettuce leaves instead of wraps for a low-carb alternative.
  • Pack sauces separately if you are making these to eat later.

Frequently asked questions about Tofu Bocadillo

How long does Tofu Bocadillo take to make?

It takes about 15 min in total: 5 minutes of prep and 10 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 449 kcal, with 20 g protein, 34 g carbohydrate and 26 g fat. These are estimates for the recipe's 4 servings.

Is Tofu Bocadillo gluten-free?

It is not marked gluten-free in our data. Use certified gluten-free alternatives for any sauces or stocks if you need to avoid gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegetarian: no meat, poultry or fish.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make Tofu Bocadillo ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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