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Tofu Chickpeas Lettuce Wraps

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.94

$0.94 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

8 vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan side dish
spoonacular Score:61%

Spoonacular Score: 61%

 

Tofu Chickpeas Lettuce Wraps might be just the hor d'oeuvre you are searching for. For 94 cents per serving, this recipe covers 8% of your daily requirements of vitamins and minerals. This recipe makes 8 servings with 120 calories, 8g of protein, and 5g of fat each. Not a lot of people made this recipe, and 1 would say it hit the spot. Head to the store and pick up garlic, chickpeas, vinegar, and a few other things to make it today. From preparation to the plate, this recipe takes approximately 45 minutes. It is a good option if you're following a gluten free and vegan diet. All things considered, we decided this recipe deserves a spoonacular score of 69%. This score is pretty good. Try Tofu Lettuce Wraps, Thai Tofu Lettuce Wraps, and Spicy Tofu Lettuce Wraps for similar recipes.

Ingredients

Servings:
0.25 cups
0.25 cups carrots
carrots
1 cup
1 cup cooked chickpeas
cooked chickpeas
3
3  dry red whole chilies
dry red whole chilies
1 Tbsp
1 Tbsp cilantro
cilantro
0.22 cloves
0.22 cloves garlic
garlic
1 tsp
1 tsp ginger paste
ginger paste
2 Tbsps
2 Tbsps low sodium soy sauce
low sodium soy sauce
1 tsp
1 tsp maple syrup
maple syrup
1 Tbsp
1 Tbsp olive oil
olive oil
0.38 tsps
0.38 tsps salt
salt
1.5 lb
1.5 lb dry tofu
dry tofu
0.25 cups
0.25 cups water
water
0.25 cups
0.25 cups white onions
white onions
1 tsp
1 tsp white sesame seeds
white sesame seeds
2 Tbsps
2 Tbsps white vinegar
white vinegar
0.25 cups carrots
0.25 cups
carrots
1 cup cooked chickpeas
1 cup
cooked chickpeas
3  dry red whole chilies
3
dry red whole chilies
1 Tbsp cilantro
1 Tbsp
cilantro
0.22 cloves garlic
0.22 cloves
garlic
1 tsp ginger paste
1 tsp
ginger paste
2 Tbsps low sodium soy sauce
2 Tbsps
low sodium soy sauce
1 tsp maple syrup
1 tsp
maple syrup
1 Tbsp olive oil
1 Tbsp
olive oil
0.38 tsps salt
0.38 tsps
salt
1.5 lb dry tofu
1.5 lb
dry tofu
0.25 cups water
0.25 cups
water
0.25 cups white onions
0.25 cups
white onions
1 tsp white sesame seeds
1 tsp
white sesame seeds
2 Tbsps white vinegar
2 Tbsps
white vinegar

Equipment

frying pan
frying pan
wok
wok
frying pan
frying pan
wok
wok


Instructions

  1. Soak the whole red chilies in warm water for 10 minutes and grind into a smooth paste. Keep it aside.
  2. Heat oil in a nonstick pan/wok and add garlic, ginger and sesame seeds.
  3. Add scallions/green onions into the pan and saut well.
  4. Add carrots and mix again.
  5. Add the prepared chili paste, soy sauce, and vinegar and mix very well.
  6. Add Tofu, mix, cover and cook for 2 minutes.
  7. Add chickpeas, salt and maple syrup. Mix and again cover and cook for 2 minutes.
  8. Lastly, add cilantro mix properly and turn off the flame.
  9. Serve the tofu chickpeas mix on the fresh lettuce leaves and top it with few drops of lemon juice.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.94
Ingredient
¼ cups carrots
1 cup cooked chickpeas
3 dry red whole chilies
1 tablespoon cilantro
2 cloves garlic
1 teaspoon ginger paste
2 tablespoons low sodium soy sauce
1 teaspoon maple syrup
1 tablespoon olive oil
1.5 pounds dry tofu
¼ cups white onions
1 teaspoon white sesame seeds
2 tablespoons white vinegar
Price
$0.06
$0.33
$1.20
$0.01
$0.13
$0.22
$0.33
$0.18
$0.17
$4.62
$0.09
$0.08
$0.09
$7.50

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Maple syrup comes in three grades, either A-C or 1-3 depending on where you live. To learn which types are suitable for which uses in the kitchen, check out our lesson on maple syrup in the academy.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
139 Calories
10g Protein
6g Total Fat
11g Carbs
18% Health Score
Limit These
Calories
139
7%

Fat
6g
10%

  Saturated Fat
0.75g
5%

Carbohydrates
11g
4%

  Sugar
3g
3%

Cholesterol
0.0mg
0%

Sodium
252mg
11%

Get Enough Of These
Protein
10g
20%

Vitamin C
25mg
31%

Vitamin A
837IU
17%

Manganese
0.31mg
16%

Calcium
127mg
13%

Fiber
2g
11%

Iron
1mg
11%

Folate
41µg
10%

Vitamin B6
0.14mg
7%

Copper
0.12mg
6%

Phosphorus
51mg
5%

Vitamin K
4µg
5%

Magnesium
17mg
4%

Potassium
147mg
4%

Vitamin B1
0.05mg
3%

Vitamin E
0.47mg
3%

Vitamin B2
0.05mg
3%

Zinc
0.43mg
3%

Vitamin B3
0.52mg
3%

Selenium
1µg
2%

Vitamin B5
0.13mg
1%

covered percent of daily need

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