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 two different Thai peanut sauce recipes.
Servings: 6 servings
Calories: 135kcal
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
Thai Peanut Sauce
Tofu
- 1 14 ounces package of 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 ounces 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
- Choose between the two peanut sauce options.
- Combine ingredients in a blender cup and blend until smooth.
- Refrigerate until ready to serve
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 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; that 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 the 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.
Notes
What is a gluten-free option for soy sauce?
- Tamari or liquid amino acids are gluten-free options to substitute for soy sauce.
- Furikake is a Japanese seasoning made with bonito flakes and seaweed nori. It has an umami flavor. This salty and crunchy seasoning is often served on top of rice.
- Yes, seaweed is a sea vegetable taken from the ocean. Although it often tastes a little "fishy," it does not contain fish.
- Sprouted tofu is made with germinated soybeans. It is drier than extra firm tofu and does not require pressing. Although it is still packaged in water, it has a firmer texture.
Nutrition
Calories: 135kcal | Carbohydrates: 12g | Protein: 13g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Trans Fat: 0.002g | Sodium: 659mg | Potassium: 599mg | Fiber: 4g | Sugar: 5g | Vitamin A: 5904IU | Vitamin C: 38mg | Calcium: 143mg | Iron: 3mg