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Tofu and Mushroom Lettuce Wraps


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Tofu and Mushroom Lettuce Wraps


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Tofu and Mushroom Lettuce Wraps

Lettuce wraps are one of my favorite summertime meals. I leave out the carbs and fill my lettuce cups with anything I am in the mood for. One of my favorites is this mushroom and tofu combo. You can sub in chicken if you prefer for the tofu or just use mushrooms, everyone will love these, even the kids and they are low fat and low carb. Enjoy as a full meal or a fun appetizer.


  • Prep Time : 15 min
  • Cook Time : 20 min
  • Ready Time : 35 min


4 Servings


  • 1 12 - 16 oz. firm tofu, drained and diced
  • 1 1/2 teaspoons soy sauce
  • 1 1/2 teaspoons mushroom sauce or more soy
  • 1/2 teaspoon white pepper
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon garlic chili sauce, optional
  • 1 tablesppon sesame oil
  • 3 green onions, chopped
  • 12 oz. assorted mushrooms, cleaned and chopped
  • 8 to 10, iceberg lettuce leaves, trimmed and cut into 12 to 16 “cups”


In a small bowl, toss the tofu with soy sauce.

For a seasoning sauce, stir together mushroom sauce with the white pepper and rice vinegar and chili sauce if desired.

Heat a wok or large skillet over medium heat, add the sesame oil and then fry the tofu. Shake and turn to richly brown the tofu as best you can. This takes 3 or 4 minutes. Push the tofu to the side, increase the heat to high, then add the mushrooms. Cook, stirring for about 5 minutes until browned.  Add green onions and stir to combine mushrooms and tofu well.  Pour in the seasoning sauce and keep working the wok, till most of the liquid has disappeared, about 45 seconds.

Remove from the heat, taste and make any flavor adjustment with a bit of salt or extra white pepper. Transfer to a bowl or plate. To serve, put some of the stir-fried mixture in a lettuce cup, bundle it up and add sauce if desired.

I served mine with this Peanut Sauce and a Soy, vinegar chili pepper sauce.


About Tamar Genger MA, RD


Tamar lives in New York and is the mother of three amazing children, a Registered Dietitian, professor of Nutrition, and as you can probably guess, a foodie! Tamar loves to travel with her family and visits kosher restaurants wherever she goes. Although she loves the sights, she spends more time talking about the restaurants and food she ate! As a mom and a nutritionist, Tamar tries to balance her passion for healthy cooking with her insatiable desire for chocolate!




6 Responses to Tofu and Mushroom Lettuce Wraps

  1. This is a super fast and easy recipe. Perfect for lunch or a meatless dinner. I used very little sesame oil in my nonstick pan

  2. avatar says: Alice

    Easy recipe. Didn’t have rice vinegar, so substituted plum vinegar instead. Good!

  3. avatar says: alperjf

    What a perfect weeknight recipe! This was pretty simple and delicious!

    Tofu was another first for me, so I wasn’t sure how it would turn out, but I will definitely make this again.

    I made steamed, white rice to go with it, but when it came time to serve, I decided to layer everything (rice, tofu filling, and peanut sauce) in the lettuce wrap like a little burrito.

    Here’s a picture: http://instagram.com/p/v41cluqFK3/?modal=true

  4. This recipe was good but not so exciting. Also, draining the tofu was not enough; it really needs to be squeezed out. Even though it was drained, the heat brought out more liquid and it took ten minutes for all the liquid to cook out, and then the tofu didn’t fry very well.

  5. Made these and used romaine instead of iceburg. Easoer to handle. We loved them. The flavor is great aand light. My Bob fussy son was the only uholdout! He still has the palate of a 10 yearold. Doesnt like texture of mushrooms.

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