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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.
Course Appetizer
Cuisine Asian, glutenfree, vegan
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 8
Calories 161kcal
Author Gunjan


  • 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: 161kcal | Carbohydrates: 18g | Protein: 10g | Fat: 1g | Sodium: 242mg | Potassium: 7mg | Calcium: 2mg | Iron: 0.1mg