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🍜 Thai · Lunch · Easy difficulty · Vegan

Heart-Smart Thai Tofu Lettuce Wraps

A heart-healthy lettuce wraps with tofu, lemongrass, ginger and chilli, Thai flavours and no gluten.

Prep time
12 min
Cook time
8 min
Total time
20 min
Servings
4
Calories
402 kcal
Protein
18 g
Carbs
24 g
Fat
26 g
Course
Lunch

About this Thai wrap

Heart-Smart Thai Tofu Lettuce Wraps is a Thai lunch built around extra-firm tofu. It takes about 20 min from start to finish, 12 minutes of prep and 8 minutes of cooking, and serves 4.

Cooking method: wrap. Difficulty is rated easy. Vegan, and marked gluten-free in our data.

Good for: heart-healthy, under 25 minutes, everyday healthy.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 400 g extra-firm tofu, cubed
  • 1 head butter lettuce, leaves separated
  • 1 cucumber, thinly sliced
  • 1 cup red pepper, diced
  • Seasoning: lemongrass, ginger and chilli
  • Sauce: 1 tbsp fish sauce (or low-sodium tamari) and 1 tbsp lime juice
  • 2 tbsp olive oil
  • Black pepper and a pinch of salt (optional)

Method

  1. Step 1. Finely chop or mince the tofu.

    Heat
    Off, no heat yet
    Look for
    Pieces are roughly the same size, so they all finish cooking together.
    Why it matters
    Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
    Avoid
    Cutting pieces of mixed sizes: small ones burn while big ones stay raw.

  2. Step 2. Cook the tofu with lemongrass, ginger and chilli in a hot pan for 6 minutes until browned.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  3. Step 3. Stir in the sauce (1 tbsp fish sauce (or tamari) and 1 tbsp lime juice) and simmer for 1 minute.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  4. Step 4. Wash and dry the lettuce leaves to use as cups.

    Heat
    Off, no heat yet
    Look for
    Pieces are roughly the same size, so they all finish cooking together.
    Why it matters
    Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
    Avoid
    Cutting pieces of mixed sizes: small ones burn while big ones stay raw.

  5. Step 5. Spoon the filling into the leaves and add the cucumber and vegetables.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  6. Step 6. Garnish with Thai basil and lime wedges and eat with your hands.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Build flavour with citrus, herbs and spices instead of salt.

Equipment you will need

  • Frying pan
  • Chopping board
  • Clean towel to keep wraps warm

Nutrition per serving

Estimated per serving: 402 kcal, 18 g protein, 24 g carbohydrate and 26 g fat. Roughly 18% of the energy comes from protein, 24% from carbohydrate and 58% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Heart-Smart Thai Tofu Lettuce Wraps

Substitutions and variations

  • Warm tortillas briefly in a dry pan so they bend without cracking.
  • Use large lettuce leaves instead of wraps for a low-carb alternative.
  • Pack sauces separately if you are making these to eat later.

Frequently asked questions about Heart-Smart Thai Tofu Lettuce Wraps

How long does Heart-Smart Thai Tofu Lettuce Wraps take to make?

It takes about 20 min in total: 12 minutes of prep and 8 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 402 kcal, with 18 g protein, 24 g carbohydrate and 26 g fat. These are estimates for the recipe's 4 servings.

Is Heart-Smart Thai Tofu Lettuce Wraps gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make Heart-Smart Thai Tofu Lettuce Wraps ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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