Tofu Lettuce Wraps (23g Protein)

Takeaway-style lettuce wraps with the volume problem solved: crumbled extra-firm tofu carries the protein, the vegetables stay crisp, and the cool lettuce cups mean each mouthful is small, fresh and easy. The orange-soy sauce thickens in the pan and clings to everything.

Ingredients

• 300g extra-firm tofu
• 100ml low-salt vegetable stock
• 3 tbsp orange juice
• 1½ tbsp reduced-salt soy sauce
• 1 tbsp rice vinegar
• 1 tsp sugar
• 2 tsp cornflour
• 150g chestnut mushrooms, sliced
• 1 red pepper, diced
• ½ x 225g tin water chestnuts, drained and sliced
• 1 carrot, shredded
• 2 spring onions, sliced
• 2 garlic cloves, minced
• 1 tbsp minced fresh ginger
• 8 crisp lettuce leaves (iceberg or butterhead)
• 2 tsp toasted sesame seeds

Method

1. 1Press the tofu between kitchen paper under a weighted plate for 15 minutes, then crumble it into rough chunks.
2. 2Whisk the stock, orange juice, soy sauce, rice vinegar, sugar and cornflour in a small bowl until smooth. Set the sauce aside.
3. 3Dry-fry the mushrooms and red pepper in a large frying pan or wok over a medium heat for 5-7 minutes, adding a tablespoon of water whenever they start to catch, until just tender.
4. 4Add the water chestnuts, half the shredded carrot, the spring onions, garlic and ginger to the pan along with the crumbled tofu, and stir-fry for 2 minutes.
5. 5Give the sauce a final stir and pour it in. Cook, stirring gently, for 2-3 minutes until it turns glossy and thick and coats the tofu.
6. 6Double up the lettuce leaves into 4 sturdy cups per person, spoon in the filling, and finish with the remaining carrot and the sesame seeds.

Tips for GLP-1 appetites

• Crumbling rather than cubing the tofu means more surface for the sauce — more flavour per small bite.
• The filling reheats well; the lettuce doesn’t. Store them separately and assemble as you eat.