Asian Tofu Lettuce Wrap Salads

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Asian Tofu Lettuce Wrap Salads- Inspired by the popular asian lettuce wraps often served as appetizers, these tofu salads are packed with texture and flavor! Comes together in just 30-minutes for a light and easy high-protein meal.

If you’re a fan of asian lettuce wraps then you are going to love these Asian Tofu Lettuce Wrap Salads. They have the same textures and flavors of lettuce wraps but require less assembly making them perfect for a quick and easy meal.

It’s a light meal, and with 24 grams of protein per serving, it will leave you satiated without feeling weighed down. When I saw a similar recipe on SkinnyTaste made with chicken, I knew I had to recreate a plant-based version and they did not disappoint!

Asian Tofu Lettuce Wrap Salad Ingredients

  • Extra Firm Tofu- Not only is extra firm tofu highest in protein, but it has the best texture for crumbling into meaty pieces.
  • Water Chestnuts- If you’ve never had water chestnuts, they are very mild in flavor with a light and crispy texture. They give the salads a delicious crunch!
  • Roasted Cashews- Another source of texture, roasted cashews add a fabulous nutty flavor to the mix. That said, if you are allergic to nuts, feel free to leave them out.
  • Olive Oil- Any neutral flavored oil will work here. We’re just a bit of olive oil to prevent the tofu from sticking to the pan and to balance out the acidity in the dressing.
  • Sesame Oil- While technically you could replace the olive oil with sesame oil, it tends to be much stronger in flavor which could overpower the other ingredients. Using just a bit of toasted sesame oil in the dressing gives it the perfect amount of mild smoky flavor.
  • Hoisin- Hoisin is a condiment commonly used in Asian cooking that is made from a base of fermented soybeans, as well as other flavors and spices. It imparts umami flavor with sweet, tangy and spicy elements. It is the main ingredient in my Hoisin Cashew Tempeh Recipe.
  • Reduced-Sodium Tamari- Whether you use tamari, soy sauce or coconut aminos is up to you. They all have a savory, salty flavor that packs a nice punch for your taste buds.
  • Rice Wine Vinegar- Used in both the sauce for the tofu and the salad dressing, rice wine vinegar is tangy and slightly sweet.
  • Sriracha- More fermented goodness with a hint of spice. Feel free to use more or less, depending on much spice you like.
  • Fresh Garlic and Ginger- Fresh grated ginger and minced garlic really take the tofu over the top so please don’t skip them!
  • Lettuce- I used a mix of romaine and Bibb lettuce for a mix of crisp and soft textures but any lettuce you prefer will work.
  • Carrots- Whether you want to buy grated carrots or grate them yourself is up to you.
  • Scallions- Finely chopped scallions bring a freshness to the end result but aren’t totally necessary if you don’t have them on hand.
  • Lime Juice– I love a fresh squeeze of lime juice for it’s subtle sweetness but again, totally optional.

How to Make Asian Tofu Lettuce Wrap Salads

  1. Make the dressing. Whisk together olive oil, vinegar, honey, sesame oil and salt & pepper.
  2. Press and crumble the tofu into meaty pieces.
  3. Combine ingredients for tofu sauce in a skillet and warm over low heat. Add tofu, water chestnuts and cashews. Cook until heated through.
  4. Serve warm over lettuce and carrots. Top with scallions, lime juice and dressing. Enjoy!

More Satiating Salad Recipes To Try

Print Recipe

Asian Tofu Lettuce Wrap Chopped Salads

Inspired by the popular asian lettuce wraps often served as appetizers, these chopped tofu salads are packed with texture and flavor! Comes together in just 30-minutes for a light and easy high-protein meal.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Servings: 4 salads

Ingredients

For the Tofu

  • 14 ounces extra firm tofu, pressed dry and crumbled
  • 8 ounce can water chestnuts, drained and finely chopped
  • ⅓ cup roasted cashews, finely chopped
  • 1 tablespoon extra virgin olive oil, or sesame oil
  • 5 tablespoons hoisin sauce
  • 4 tablespoons reduced-sodium tamari, or soy sauce/coconut aminos
  • 2-3 tablespoons sriracha
  • 2 tablespoons rice wine vinegar
  • 1 teaspoon fresh grated ginger, ~2-inch knob grated
  • 2 garlic cloves, minced

For the Dressing

  • 3 tablespoons rice wine vinegar
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon honey, or agave/pure maple syrup
  • 1 teaspoon sesame oil
  • salt & pepper, to taste

For the Salads

  • 1 head butter or Bibb lettuce, chopped
  • 1 heart romaine lettuce, chopped
  • 2 carrots, grated
  • ¼ cup chopped scallions

Instructions

  • Start by pressing the tofu. Place block of tofu between two towels with something heavy on top. Allow to press for 10 minutes to remove excess liquid.
  • Meanwhile, prepare the dressing. Combine all of the ingredients in a small bowl or measuring cup and whisk together. Add salt & pepper, to taste. Set aside.
  • Lay out another dry towel on the counter or on top of a baking sheet. Using your fingers, crumble the tofu overtop of the towel into small pieces, resembling a ground meat texture. Allow to rest while you prepare the tofu.
  • In a large skillet, combine the olive oil, hoisin sauce, tamari, sriracha, rice wine vinegar, ginger and garlic. Whisk together then warm over low heat, just until the sauce begins to simmer. Add the tofu, chopped water chestnuts and cashews. Stir until evenly coated in the sauce. Continue to cook for several minutes, until heated through.
  • Arrange chopped lettuce, romaine and carrots in four separate bowls. Place warm tofu over top of lettuce. Garnish with chopped scallions and dressing, serve and enjoy!

Notes

Nutrition Facts are for 4 servings or 1/4th of recipe. They are an estimate and will vary depending upon specific brands you choose.

Nutrition

Calories: 413kcal, Carbohydrates: 30g, Protein: 24g, Fat: 23g, Saturated Fat: 3g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 9g, Cholesterol: 1mg, Sodium: 1112mg, Potassium: 709mg, Fiber: 6g, Sugar: 13g, Vitamin A: 5805IU, Vitamin C: 12mg, Calcium: 90mg, Iron: 3mg
Course: dinner, lunch
Cuisine: Asian, Chinese
Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!
by Sarah on April 6, 2024  //  High Protein, Quick Meals, Recipes, Recipes by Season, Salad, Spring, Summer
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