VEGAN Superfood Lettuce Wraps

Packed with nutrients and flavor, these lettuce wraps will satisfy plant-based eaters and carnivores alike.  I was amazed at the texture and taste which is very close to the traditionally version made with ground meat.  This version is way better and better for you bod! 

I’d say this recipe serves two or three hungry adults as a meal, 4-6 as an appetizer or more for one-bite eaters. It’s easy to make and takes less than 30 minutes.

14-16 oz. firm tofu (whatever your package says is fine)

While the tofu is being pressed (which you can do overnight, but it only needs a minimum of 15 minutes), cook whatever grain you like.  You’ll want at least 2-4 cooked cups. Leftovers are perfect! See Note. Once you’ve got that going, mix all the sauce ingredients together and whisk to dissolve the sugar and corn starch.


  • ½ cup soy sauce or gluten free tamari
  • 2 Tbsp. rice vinegar
  • 2 Tbsp. water
  • 2 Tbsp. brown sugar
  • 1 ½ tsp. corn starch
  • ½ tsp. red pepper flake
  • ½ tsp. ground ginger (you can add fresh grated ginger if you really like the flavor)


  • 4 fat spring onions, sliced
  • 1 clove garlic, minced
  • 3-4 cups any type of mushrooms, chopped
  • 1 Tbsp. peanut oil, or other
  • 8 ounce can water chestnuts, diced
  • Cilantro, if you like it
  • Some sturdy lettuce such as romaine, bib or iceberg
  • 1-2 Tbsp. hoisin or oyster sauce (optional)

A non-stick skillet or pan with a lid is best for this recipe.  Sweat the onions in the peanut oil on low heat about 5 minutes.  Add the garlic and cook another 2 minutes.  Turn up the heat to medium and crumble the pressed tofu into the pan, which will resemble the texture of ground turkey and cook another 3 mintues.

Add the mushrooms which will begin to sizzle and brown as they release their juices, about another 5 minutes.  Add the sauce and water chestnuts, stirring to combine all the ingredients.  Drizzle in a tablespoon or two of hoisin or oyster sauce if you have it on hand and sprinkle with cilantro, if you like it.  Cook another few minutes until all the ingredients are hot and you’re ready to serve, or put on the lid to keep warm.

Serve with lettuce and your cooked grain of choice.

NOTE: Serve with cooked quinoa or your favorite rice or grain for a hearty meal.  I like quinoa because it’s a superfood, high in protein, gluten free and one of the few plant foods that contains all nine essential amino acids.