Tofu Pitas With Mango Salsa Recipe


Preparation Time10 MinCooking Time10 Min
Ready In20 MinDifficulty LevelEasy
Health IndexAverageServings4
MethodMain Ingredient
Interest Group


 Lime juice/Lemon juice2 Tablespoon
 Cooking oil1 Teaspoon
 Jamaican jerk seasoning1⁄2 Teaspoon (Purchased / Homemade)
 Extra firm light tofu10 1⁄2 Ounce (1 Package, Fresh Bean Curd)
 Non stick cooking spray1
 Quick cooking couscous1⁄3 Cup (5.33 tbs)
 Mango salsa1⁄4 Cup (4 tbs)
 Pita bread rounds3 Large, halved crosswise
 Spinach leaves/Torn lettuce leaves4

Nutrition Facts

Serving size

Calories 268 Calories from Fat 44

% Daily Value*

Total Fat 5 g7.6%

Saturated Fat 0.87 g4.4%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 293.4 mg12.2%

Total Carbohydrates 43 g14.4%

Dietary Fiber 3.2 g12.9%

Sugars 1.3 g

Protein 12 g23.3%

Vitamin A 2% Vitamin C 4.2%

Calcium 12.6% Iron 9%

*Based on a 2000 Calorie diet


For marinade, in a shallow dish or pie plate combine the lime or lemon juice, oil, and Jamaican jerk seasoning.
Cut tofu into 1/2-inch slices.
Add tofu slices to marinade and brush marinade over slices.
Cover and marinate at room temperature for 30 minutes, turning slices once and brushing with marinade. (Or cover and marinate in the refrigerator up to 6 hours, turning and brushing slices occasionally with marinade.)
Coat a grill basket with cooking spray.
Place tofu slices in prepared grill basket.
Discard marinade.
Place basket with tofu slices on the rack of an uncovered grill directly over medium-hot coals.
Grill about 10 minutes or until heated through, turning once. (Or coat the unheated rack of a broiler pan with cooking spray.Place tofu on prepared rack. Broil 5 to 6 inches from the heat about 8 minutes, turning once.)
Cut the tofu slices into cubes.
Meanwhile, cook couscous according to package directions, except omit any butter or salt.
To serve, add tofu cubes and cooked couscous to Mango Salsa; toss gently to combine.
Line pita halves with spinach or lettuce leaves.
Spoon the tofu mixture into pita halves.
If desired, garnish with lime slices and fresh thyme or marjoram.