Cooking with plant proteins has tons of benefits: Plant proteins are more nutritious, less expensive and less susceptible to bacteria than their animal counterparts. In this edition of $5 meals in 30 minutes or less, we whip up protein-packed Asian-Style Lettuce Wraps. A couple different veggies and some tofu are all you need to get this on the table.
Asian-Style Lettuce Wraps
Asian-Style Lettuce Wrap’s Cast of Ingredients
Makes 4 servings
- 1 block extra firm tofu – $1.50
- 1 medium bell pepper – $1.00
- 4 green onions – $0.50
- 3 cloves garlic – $0.20
- 1/2 tsp minced ginger $0.50
- 3 tbsp low sodium soy sauce $0.10
- 1/4 tsp ground black pepper $0.10
- 1/4 tsp paprika $0.10
- Romaine lettuce leaves (for serving) $1.00
- 3 tbsp chopped cilantro (for garnish, optional)
Total: $5.00
Step 1 – Sauté Tofu
Drain excess water from tofu and press dry with paper towels. Break tofu apart using a fork into a scramble. Sauté with 2 tablespoons of oil on medium-high heat for about 5 to 7 minutes. Cook until tofu gets golden brown and slightly crispy.
Step 2 – Dice Veggies
While the tofu is cooking, cut the bell pepper, green onions, garlic, and ginger into a small dice.
Step 3 – Add Veggies and Spices
Add bell pepper, green onions, garlic, ginger, ground black pepper and paprika to the tofu mixture. Continue to cook over medium heat until the bell peppers and green onions start to caramelize. Add soy sauce and cook for an additional 1 to 2 minutes.
Step 4 – Garnish and Serve
Add chopped cilantro to garnish and serve in a romaine lettuce leaf (hearts work best). These wraps are an excellent source of protein and have very little saturated fat, making them a cholesterol-friendly meal.
Nutrition Facts
Per serving
- Calories: 187
- Total fat: 14.6 g
- Saturated fat: 2.2 g
- Cholesterol: 0 mg
- Sodium: 466 mg
- Carbs: 6.8 g
- Fiber: 2.2 g
- Sugar: 2.5 g
- Protein: 9.9 g
Bobby is the community and social media manager at Zipongo. He has a degree in nutrition and dietetics and previously worked as a health educator.
