Estimated Nutrition (whole recipe, rough)
Counts 12 of 16 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Yogurt | 170g plain Greek | 100 |
| Tahini | 1 tbsp (15g) | 89 |
| Pita Bread | 1 slice (30g) white | 79 |
| Tofu | 100g firm | 76 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Wheat | not in our table | 0 |
| Alfalfa | not in our table | 0 |
| Mung Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- Tahini Sauce
- 1 cup low-fat or nonfat plain yogurt
- 2 Tbs. tahini
- 1 clove garlic, minced
- 1 tsp. fresh lemon juice
- Salt to taste
- 4 large whole wheat pita breads
- 8 oz. soft tofu, well-drained and cubed
- 4 ripe plum tomatoes, diced
- 1 cup fresh spinach leaves, torn into bite-size pieces
- 1 cup sprouts (alfalfa, sunflower or mung bean )
- 1 large ripe avocado, halved, pitted, peeled and cut into thin wedges
- =
Directions
Sauce: In a small bowl, mix all sauce ingredients until blended.
Slice an edge from each pita bread and carefully open pockets. In medium bowl, combine tofu, tomatoes and lettuce. Add 1/4 cup of sauce and toss gently to mix. Spoon the mixture into each pocket. Divide sprouts and avocado among the sandwiches. Drizzle each with 1 tablespoon of tahini sauce. Serve right away.