TOFU LETTUCE WRAPS

Eat the Best, Leave the Rest

TOFU LETTUCE WRAPS

Try this tasty tofu lettuce wrap recipe loaded with marinated tofu, raw and cooked vegetables served in lettuce cups and drizzled with oil-free Thai peanut sauce. Four different tofu cooking options are included as well as a Thai peanut sauce recipe.

INGREDIENTS

LETTUCE WRAPS

  • 2 similar sized heads of bib, butter, or Boston lettuce
  • 1 red bell pepper, julienned
  • 1 zucchini, julienned
  • 2 carrots, shaved
  • 1 bunch of green onions, chopped
  • 1 cup mame (shelled edamame) cooked according to package instructions

TOFU

  • 1 14 ounces package extra-firm or sprouted tofu, pressed and cut into cubes
  • 3 Tablespoons soy sauce (or tamari for a gluten-free option)
  • 2 Tablespoons rice vinegar
  • 1 teaspoon Sriracha or 1 pinch of red pepper flakes (optional)

MUSHROOMS

  • 1 8 ounce container of mushrooms
  • 2 teaspoons soy sauce or Tamari (gluten-free option)
  • 1 teaspoon rice vinegar

 

INSTRUCTIONS

PREPARING THE TOFU

  • Press tofu and cut it into equal-sized cubes
  • Whisk the marinade together in a refrigerator-safe container.
  • Add tofu cubes and cover; toss to coat tofu.
  • Marinate overnight.

THAI PEANUT DRESSING

  • 1/4 cup peanut butter, almond butter (or peanut butter of choice) or PBfit Peanut Butter Powder for a lower-fat version
  • 2 Tablespoons lime juice
  • 1 Tablespoon rice vinegar
  • 2 Tablespoons low-sodium soy sauce or Tamari
  • 2 Tablespoons pure maple syrup or agave nectar
  • 2 teaspoons grated fresh ginger root
  • 1 teaspoon red pepper flakes (optional)
  • 1/8 cup water
  • Combine ingredients in a blender cup and blend until smooth.
  • Refrigerate until ready to serve

 

COOKING THE TOFU (CHOOSE BETWEEN FOUR COOKING OPTIONS)

GRILLING TOFU

  • Preheat the grill to low
  • Place a grill mat on the grill (you can also use a grill pan, or if you are careful, place the tofu directly on the grill.
  • Cook for about 8 minutes on each side
  • Remove from the grill and place back in the marinade until ready to use.
  • Then, cut it into strips or cubes

BAKING TOFU

  • Follow the same pressing and marinating process. 
  • Then, preheat the oven to 400 degrees.
  • Place cut or uncut tofu on a silicone baking mat  or parchment paper
  • Cook for 15 minutes
  • Remove from the oven and flip tofu over; cook for an additional 15 minutes. 

AIR FRYING TOFU 

  • Follow the same pressing and marinating process.
  • Set air fryer temperature at 375 degrees
  • Cook for 10-15 minutes, shaking the basket a couple of times through the cooking process.
  • Cook in batches until all the tofu is prepared. 
  • Be advised; the second and third batch cook quicker because the air frying base pan is preheated. 

SAUTE/PAN FRY TOFU

  • Heat a large non-stick skillet to medium-high.
  • Add the tofu pieces with a little of the marinade.
  • Saute, moving the pieces around with a spatula, adding small amounts of the marinade as it cooks to prevent it from sticking.
  • Cook for a total of 20 minutes.  

MUSHROOMS/MAME

  • In a non-stick skillet, pour the mushrooms and any marinade left in the container and saute mushrooms on medium-low heat until brown.
  • Cook the name according to the package instructions

 

PREPARING THE TOFU LETTUCE WRAPS

  • Place the lettuce cups on a large plate or tray.
  • Add 2-3 pieces of tofu into each cup.
  • Divide up cooked and raw vegetables and add to each lettuce cup with tofu.
  • Sprinkle with furikake or ground seaweed (optional)
  • Serve the Thai peanut sauce or chosen sauce on the side to drizzle on lettuce wraps