Good nutrition is paramount to keep your immunity up. These versatile wraps are filled with antioxidants — from crumbled tofu (plant-based protein), a variety of veggies, and live leafy greens. You can use whatever vegetables you have on hand.

They make a perfect side dish, appetizer, or can be a meal all by itself. Asian-inspired dishes can contain high amounts of sodium from the sauces, but I’ve searched out and used lower sodium components that make these wraps much more acceptable in the sodium category.


What’s In It…

The Secret Sauce

  • 3 tablespoons hoisin sauce* (I use Premier Japan® Organic gluten-free hoisin sauce. Contains 150 mg sodium per tablespoon.)
  • 3 tablespoons low-sodium tamari (I use San-J® Tamari Lite, 50% less sodium, gluten-free soy sauce which contains 490 mg sodium per tablespoon which is the least amount of sodium I have found in any tamari/soy sauces which contain up to 1,070 mg sodium per tablespoon. Contains no sodium benzoate or added sugar.)
  • 2 tablespoons rice vinegar (I use Marukan® Organic Rice Vinegar.)
  • 1 teaspoon sesame oil

*Hoisin sauce is a salty, sweet, and spicy glaze used in Chinese cooking. The popular brands contain 30-50 calories per tablespoon and are very high in sodium (from 215 mg to 770 mg per tablespoon). They are also higher in added sugar (from 4 gm to 10 gm sugar per tablespoon). Premier Japan contains

The Filling

  • 2 teaspoons extra virgin olive oil or unrefined safflower oil (I use unrefined Eden® Organic Safflower Oil.)
  • 1 package organic firm or extra firm tofu, 14 oz (I like House Foods tofu.)
  • 8 oz baby bella cremini mushrooms, diced
  • 1 can water chestnuts, drained and finely chopped
  • 1 medium carrot, cut into 1″ matchsticks (or grated)
  • 4 green onions, thinly sliced (divided in half)
  • 3 cloves garlic, minced
  • 2 teaspoons fresh ginger, grated
  • 1/4 teaspoon red pepper flakes
  • 1/8 teaspoon Korean-style red pepper (Gochugaru), optional – You can find this in the spice aisle of the grocery store.

The Wrap

The Toppings

  • Toasted sesame seeds
  • Chopped peanuts
  • Cilantro (optional)

How It’s Made…

  1. Press tofu using the TofuXpress. Set aside. (If you don’t have a press, place the tofu on a plate between paper towels with a heavy skillet on top. Drain as needed.)
  2. In a small bowl, mix all the sauce ingredients together.
  3. Crumble pressed tofu in a bowl using a potato masher or fork.
  4. Heat olive or safflower oil in large skillet over MEDIUM heat. Add crumbled tofu.
  5. Cook tofu for 5 minutes, then add diced mushrooms and carrots.
  6. Continue cooking until mushrooms and carrots soften, about 3 more minutes.
  7. Stir in water chestnuts, garlic, ginger, red pepper flakes, Korean red pepper, and half of the green onions.
  8. Cook briefly, about 30 seconds.
  9. Filling for Lettuce WrapsPour sauce over the tofu mixture and mix to coat throughout. Cook until sauce is heated through, about 30 to 60 seconds.Spoon tofu mixture into individual lettuce leaves. Sprinkle with sesame seeds, chopped peanuts, cilantro, and remaining green onions.

Makes 8 servings. (240 mg sodium per serving)

Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

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