Lettuce/Leafy Green Wraps

Ingredients:

  • 1 lb. of extra firm or firm tofu, drained and crumbled
  • 2-3 teaspoons low sodium soy sauce, to taste (optional)
  • ½ cup carrots, thinly sliced (or your favorite vegetables)
  • 1 cup of bell pepper, thinly sliced (or your favorite vegetables)
  • 1 green onion, thinly sliced (or your favorite vegetables)
  • ¼ cup cilantro, chopped (optional)
  • 2-4 teaspoons peanut sauce (recipe above) or your favorite dressing, to taste, plus additional dressing for topping
  • 5 large leaves of iceberg lettuce, cabbage, or other large, leafy green of your choice

Directions:

  1. Wash hands with soap and warm water. Wash produce well.
  2. Drain tofu and, in a medium mixing bowl, crumble tofu (great job for the kids!). 
  3. Add 2 teaspoons of soy sauce to the bowl and stir to combine. Add carrots, bell pepper, green onion, cilantro or any other of your favorite vegetables and stir to combine. 
  4. Add peanut sauce or other dressing to the mixture and stir to combine.  
  5. Spoon about 2 tablespoons of the mixture into lettuce leaves or other leafy green and wrap to close. 
  6. Serve with additional peanut sauce or dressing.

Nutrition Facts (Per Serving):

Calories, 350; Carbohydrate, 12 g; Protein, 31 g; Total Fat, 20 g; Saturated Fat, 2.5 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Total Sugars, 4 g; Sodium, 540 mg; Calcium, 432 mg; Folate, 33 mcg; Iron, 6 mg.

Makes 2-3 servings, approximately 2 wraps each.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

Lettuce/Leafy Green Wraps

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Lettuce/Leafy Green Wraps
Dinner
Lunch
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Ingredients

  • 1 lb. of extra firm or firm tofu, drained and crumbled
  • 2-3 teaspoons low sodium soy sauce, to taste (optional)
  • ½ cup carrots, thinly sliced (or your favorite vegetables)
  • 1 cup of bell pepper, thinly sliced (or your favorite vegetables)
  • 1 green onion, thinly sliced (or your favorite vegetables)
  • ¼ cup cilantro, chopped (optional)
  • 2-4 teaspoons peanut sauce (recipe above) or your favorite dressing, to taste, plus additional dressing for topping
  • 5 large leaves of iceberg lettuce, cabbage, or other large, leafy green of your choice

Directions

  1. Wash hands with soap and warm water. Wash produce well.
  2. Drain tofu and, in a medium mixing bowl, crumble tofu (great job for the kids!). 
  3. Add 2 teaspoons of soy sauce to the bowl and stir to combine. Add carrots, bell pepper, green onion, cilantro or any other of your favorite vegetables and stir to combine. 
  4. Add peanut sauce or other dressing to the mixture and stir to combine.  
  5. Spoon about 2 tablespoons of the mixture into lettuce leaves or other leafy green and wrap to close. 
  6. Serve with additional peanut sauce or dressing.

Nutrition Facts (Per Serving)

Calories, 350; Carbohydrate, 12 g; Protein, 31 g; Total Fat, 20 g; Saturated Fat, 2.5 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Total Sugars, 4 g; Sodium, 540 mg; Calcium, 432 mg; Folate, 33 mcg; Iron, 6 mg.

Makes 2-3 servings, approximately 2 wraps each.

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