Vegan Tofu Lettuce Wraps
These tofu lettuce wrap ‘boats’ are a fun and delicious way to get kids to enjoy veggies – and they’re easy for little hands to help make, too!
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Tofu lettuce wraps are a wonderful way to help your children enjoy eating their veggies, and they make a delicious lunch for grown-ups, too!
With tasty smoked tofu baked in an umami marinade of soy sauce and yeast extract, these vibrant lettuce wraps contain plenty of protein and flavour.
The veggie toppings can be changed up for fussy eaters, and if you let them assemble the wraps themselves they’ll be able to add plenty of their favourite vegetable.
What are lettuce wraps?
Lettuce wraps shouldn’t be confused with a tortilla filled with lettuce. Lettuce wraps like this are a sandwich category all their own!
If you substitute bread or a tortilla with a lettuce leaf when you make a sandwich, you’ve made a lettuce wrap!
Almost any leafy green lettuce can be used to make a lettuce wrap. For these tofu lettuce wrap boats, we’ve picked Little Gem lettuce as it’s a small leaf that’s just perfect for child-sized portions, but you can substitute a bigger leaf, if you prefer.
Which tofu works best?
We’ve recommended an extra firm smoked tofu for this recipe. The extra smokiness of this kind of tofu adds an extra dimension of flavour that will really make these lettuce wraps pop.
However, the marinade adds plenty of flavour on its own, so if you prefer a plainer tofu, or can’t get hold of smoked, then plain tofu will work just fine. You could even experiment with any other flavour of tofu you can get your hands on!
We definitely recommend using extra firm tofu for this recipe, as it will bake well and hold its own in the lettuce boats. Silken tofu should be avoided as your wraps (and hands) may end up a soggy mess!
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 3
Servings: 3
Ingredients
Method
Ingredients
(Servings: 3)
- 93.333333333333 93.333333333333 g extra firm smoked tofu
- 0.66666666666667 0.66666666666667 tsp soy sauce
- 0.66666666666667 0.66666666666667 tsp yeast extract (e.g. Marmite)
- 0.16666666666667 0.16666666666667 tsp garlic powder
- 0.16666666666667 0.16666666666667 tsp onion powder
- 0.33333333333333 0.33333333333333 carrot, peeled and grated
- 0.16666666666667 0.16666666666667 red cabbage, finely sliced
- 3 3 leaves of little gem lettuce (approx. 2 lettuces)
- sesame seeds (optional)
- 0.33333333333333 0.33333333333333 tsp olive oil or spray oil
Method
- Preheat the oven to 200°C/400°F/Gas 6, then cut the tofu into cubes and set aside.
- To make the tofu marinade, stir the soy sauce, yeast extract, garlic powder and onion powder together in a dish or shallow bowl.
- Add the tofu to the marinade, toss to coat and allow to sit for 5-10 minutes, so the tofu absorbs the marinade.
- Grease a baking tray with oil then bake the tofu for 20 minutes, until browned.
- Add the tofu to the lettuce leaves and top with carrot, cabbage and sesame, if using. Alternatively, arrange the prepared ingredients on a tray or platter so that children (or big kids!) can have fun assembling their own boats.
Nutritional information per serving (287g): Calories 177, Fat 9g, Saturates 1.3g, Carbohydrate 13g, Sugars 4.2g, Fibre 7g, Protein 16g, Salt 0.74g
Little ones will love helping to make these No-bake Blackberry Coconut Bars!
