Tofu and kale burritos

Food wrapped in dough is a favorite food group. Watch how excited kids get, seeing this dish come out of the oven. And while complicated, delicate pastries can wrap decadent desserts, in this dish, humble, store bought tortillas – whole wheat if you prefer – envelop highly nutritious ingredients, making it a healthy, easy, vegetarian main dish. 


  • 2 tablespoons extra virgin olive oil
  • 1 large onion, minced
  • 1 pack (16 ounces, about 140 grams) extra firm tofu, cut into small cubes
  • Salt and fresh ground black pepper to taste
  • 1 tablespoon ground cumin
  • 2 packed cups kale leaves, chopped thinly
  • 1 can black beans, rinsed, drained and mashed with a fork
  • 1/2 cup (4 ounces) mascarpone cheese
  • 10-12 flour tortillas (whole wheat or regular) 
  • Extra-virgin olive oil (for lightly toasting the tortillas)
  • 2 tablespoons shredded cheddar cheese or Mexican blend cheese (optional)


For the filling:

In a large skillet over medium-high heat, sauté onions until golden and soft

Add the tofu, salt, pepper and cumin, and cook, stirring frequently, for about 5 minutes

Add the kale and cook until kale starts to wilt. Remove from heat.

Add mashed beans and then the mascarpone cheese

Taste and correct seasoning

To make the burritos:

In a skillet over medium-high heat, with a very small amount of oil, lightly toast tortillas on both sides until they turn just a shade browner and are lightly crisp

To fill the tortillas: 

Spoon filling (about 2 tablespoons) onto the tortilla just below the center (don’t overload: the burrito still needs to be folded and rolled)

Fold the bottom edge up and over the filling

Fold the opposite sides inward and over the filling

Roll up the burrito so it makes a nice closed pack

Place burritos, seam side down, in a lightly oiled baking dish

Sprinkle burritos with the shredded cheddar if desired

Bake in a preheated 350 F oven for about 20 minutes, until the burritos are crisp, and the cheese has melted.

Serve with salsa or guacamole, and a green salad.

Yield: 10-12 burritos.


Dr. Ayala