Tofu Chickpeas Lettuce Wraps
Tofu Chickpeas Lettuce Wraps is made of a combination of plant based protein and fiber. Its a refreshing and crunchy appetizer that is a great salad substitute for any day. It is low in calories and high in nutrition along with being big on flavor.
Calories 161 kcal
3 whole dry red chilies (deseeded) 1/4 cup warm water 1 tbsp olive oil 1 tsp chopped garlic 1 tsp chopped ginger 1 tsp white sesame seeds 1/4 cup white of green onions 1/4 cup julienned carrots 2 tbsp low sodium soy sauce 2 tbsp vinegar 2 cups crumbled tofu (extra firm) 1 cup chickpeas/garbanzo beans (boiled and drained) 3/8 tsp salt 1 tsp maple syrup 1 tbsp chopped fresh cilantro
Soak the whole red chilies in warm water for 10 minutes. Then grind it into a smooth paste and keep it aside. Heat olive oil in a nonstick pan/wok and add garlic, ginger and sesame seeds. Then add white of green onions into the pan and saute well. Thereafter, mix in carrots , chili paste, soy sauce and vinegar. Afterwards, fold in crumbled tofu and let it cook covered for 2 minutes. Later, add chickpeas, salt and maple syrup. The mix it very well and cook again covered for 2 minutes. Lastly, add cilantro and mix again. Now, serves the tofu chickpeas mix on fresh lettuce with a lemon wedge on the side.
If you like a spicy wrap increase the dry chilies to 5 instead of 3.
Make sure to use pressed tofu to get the meaty texture of tofu in the wrap.
Calories: 161 kcal | Carbohydrates: 18 g | Protein: 10 g | Fat: 1 g | Sodium: 242 mg | Potassium: 7 mg | Calcium: 2 mg | Iron: 0.1 mg