Asian Tofu Lettuce Wraps

Tofu Lettuce Wraps

These wraps are stuffed with flavorful tofu and vegetables. Using crispy romaine lettuce as the wrap makes this dish light and fresh. This is a perfect lunch or snack for when the weather gets warmer.

Texture

If you dislike the texture of tofu you might still like this recipe. Crumbling the tofu and mixing it with some crunchy vegetables makes the texture more appealing if you dislike tofu. Also, the softness of the tofu is a great contrast to the crisp lettuce wrap, making it a satisfying filling.

Flavor

Tofu has a pretty neutral flavor and soaks up whatever flavor you want to give it. In this dish the main flavors are chili, soy sauce, sweet miso, carrot and red pepper. I love the combination of red pepper and soy sauce and this recipe is just another example of how well they go together.

Serving

This recipe is pretty easy to make and fun to serve to people. You can prepare the tofu mixture ahead of time and serve it cold or warm with the lettuce wraps. People can stuff their own wraps, deciding how much they want. Everybody is happy — even Mark.

nutrition fact

Each large romaine lettuce leave has about 5 calories and 1g of fiber. So if you add just the right amount of stuffing to each leaf this makes a very filling and low calorie meal.

Asian Tofu Lettuce Wraps

Makes 6 Servings

Ingredients

  • 16 oz.
  • 1
  • 2
  • 3 Tbsp
  • 1 Tbsp
  • 1 Tbsp
  • 2 Tbsp
  • 2 Tbsp
  • 2 Tbsp
  • 2 Tbsp
  • Tofu, extra firm
  • Bell pepper, red, finely diced
  • Carrots, large, finely diced
  • Garlic, fresh, minced
  • Ginger, fresh, minced
  • Chili paste
  • Miso
  • Brown sugar
  • Soy sauce, low sodium
  • Sesame seeds

Instructions

  1. 1. Drain the tofu and wrap it in paper towels. Add some weight on top of the tofu and let sit for 20 minutes.
  2. 2. Finely dice the carrots and bell pepper. Mince the garlic and ginger.
  3. 3. Crumble the tofu and dissolve the sugar and miso in some water.
  4. 4. Stir fry the garlic and ginger in some water on medium heat until fragrant. Add the vegetables and tofu and turn heat up to high.
  5. 5. Add the chili paste and stir and cook everything for 5-15 min (depending on your taste).
  6. 6. Add the miso mixture, soy sauce and sesame seeds and mix well.
  7. 7. Serve on some fresh romaine lettuce leaves.
3 stars

Mark says:

I keep trying to convince myself that tofu is just soy beans, but every time I see one of those sweaty amorphous processed white cubes I get scared. In other words, I’m a big tofu discriminator. This means that you can consider those 3 stars an impressive feat! For me this is the least painful method of tofu consumption. I usually eat 2 to 3 boats with minimal cringing, and almost enjoy them. Well done, Health Foodie!

Nutrition Facts

per serving

Calories: 100, Fat: 4.5g, GL: 3.5, Fiber: 1.5g, Protein: 8g, Carbohydrates: 7.5g

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35 comments

  1. Jessica says:

    This would be a perfect work lunch. Take the filling in one container, lettuce in another, and assemble at the office.
    Great recipe! Thanks for posting the nutrition facts too, very helpful! Have a great day!

  2. Ameena says:

    I would love to try this if I could eat tofu. I used to like that tofu can mimic ground beef/turkey so I’m sure this receipe would be right up my alley. You are so creative! It looks delicious.

  3. I’ve missed your posts! I really like tofu, but have read some stuff about soy that scared me away from eating it much. Do you have thoughts on how healthy tofu and other soy products are?

    • I have missed my posts too! haha
      And my lovely readers!

      Yes, soy is controversial. I think it depends on your body. It is one of those foods that lots of people are sensitive too. Also, many soy products are very processed. Most tofu for example contains sulfites, another substance that lots of people have problems with. Then the other thing is the phytoestrogens. While it can be fine for some people, it could be harmful for others. Amount is probably an important variable here. Some current research suggests that it is overall beneficial for pre-menopausal women and harmful for post-menopausal women. I think if you have a history of hormone sensitive tumors I would be careful about my phytoestrogen intake. But overall, I think a little will likely not make that big of a difference… it is the overall diet that mattes. But if you are sensitive to it… obviously even a little can make you feel bad.

  4. Jenn says:

    Hey sweet girl!!!! Yum and GREAT picture. I actually have a recipe that’s similar but I use meat! ;-) (((HUGS))))

  5. They look beautiful!

  6. Mmm I love lettuce wraps! And less calories too with more vitamins and minerals.

  7. hung says:

    i love tofu.

  8. Karin says:

    Crubly tofu is great. Plus I think that It’s a food that is not treated well enough. What’s there not to love about tofu?? ;)

  9. kate says:

    I love lettuce wraps of all kinds. In fact two of my favorite are from Iowa City restaurants – Blackstone & Graze!

  10. Mo says:

    I’m not sure if *I* would like this (me being the tofu-phobe), but my sister almost definitely would.
    What kind of miso do you use?

    Also, I nominated you for an award on my blog. :)

    • I used the shiro miso from Eden foods. But I think any miso would work. You really either hate or love tofu.

      Thanks so much for the award by the way! haha ;)

  11. Biz says:

    Oh – I have boston bibb lettuce, but everything else – thanks for the idea! I actually never even tried tofu until about 5 years ago – love it!

  12. papawow says:

    These look delicious! I love your “Nutrition Facts.” Thanks for the recipe!

  13. […] Health Foodie made asian tofu lettuce wraps that sound amazing! […]

  14. Kathryn says:

    That looks so good! My favorite wrap to make is a tofu spinach wrap. You should try it! http://www.recipe4living.com/recipes/baked_tofu_spinach_wrap.htm

  15. So I just stumbled upon your blog and wow am I impressed! Your recipes look delicious and your blog itself is beautiful!! I can’t wait to read more (:

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