If you’re looking for a quick meal that’s fresh, light, and full of flavor, these Sweet and Savory Fava Bean Tofu Lettuce Wraps are just what you need.
Whether you’re having a busy day or simply want something easy but satisfying, this recipe hits the sweet (and savory) spot.
The key to these wraps? It’s all about the tofu. Instead of your typical tofu, we’re using fava bean tofu—a plant-based protein powerhouse that I’ve been loving.
Trust me, you’ll want to make these tofu lettuce wraps on repeat!
Why You’ll Love These Tofu Lettuce Wraps:
- They’re perfect for those days when you want something healthy but don’t have a ton of time.
- Fava bean tofu brings a unique flavor and texture that pairs beautifully with the fresh crunch of lettuce.
- The sweet and savory tofu sauce gives you that perfect balance of flavors that makes every bite delicious.
- You can customize these wraps with your favorite toppings for a dish that’s both nourishing and satisfying.
So without any further talking, here is how you make it.
Health Benefits of Fava Bean Tofu
I have been cooking with fava bean tofu after discovering my sensitivity to soy, and these have been a huge game changer. If you’re looking for a healthy, high-protein alternative to traditional soy-based tofu, fava bean tofu is an excellent choice. Here are some of the key benefits:
- High in Protein – Fava bean tofu is loaded with protein, making it a fantastic option for vegans, vegetarians, or anyone looking to incorporate more plant-based proteins into their diet. With around 64 grams of protein per block, it’s a fantastic source of plant-based protein.
- Rich in Fiber – Fava beans are naturally high in fiber, which aids digestion and helps you feel fuller for longer.
- Cholesterol-Free – Being plant-based, fava bean tofu contains no cholesterol, making it heart-healthy and supportive of good cardiovascular health.
- Packed with Minerals – It’s a good source of essential minerals like calcium, iron, and potassium, which are vital for bone health, muscle function, and overall well-being.
- Supports Blood Sugar Control – Low on the glycemic index, it helps keep blood sugar levels stable, making it a smart choice for people managing diabetes or those on low-carb diets.
Ingredients For Fava Bean Tofu Lettuce Wraps
Fava bean tofu – I love fava bean tofu because it is high in protein and soy-free. I also think it tastes better than regular soy-based tofu. However, feel free to use regular tofu.
Sesame oil or olive oil – Used to get the tofu nice and golden. I prefer sesame oil over olive oil for this dish, but either works well.
Garlic – Because who doesn’t love that bold, savory kick? I highly recommend using fresh minced garlic.
Tofu sauce – For this, I used a mix of maple syrup, soy sauce, rice vinegar, smoked paprika, cumin, and a hint of chili powder to create that perfect balance of sweet and savory. I also added salt and black pepper to taste.
Butter lettuce or romaine leaves – I’ve been eating low-carb a lot lately, so using butter lettuce has been my go-to. But you can use regular tortilla wraps if you prefer.
Carrot – Shredded for some extra crunch and a pop of color.
Cucumber – I used baby cucumbers and thinly sliced it.
Avocado – This is optional, but I recommend it to add a nice creamy texture to the lettuce wrap
Cilantro – Optional, but if you love that fresh herb flavor, it’s a nice touch.
Sriracha or hot sauce – For that optional spicy kick that pairs beautifully with the sweet and savory tofu.
How to Make Tofu Lettuce Wraps
Step 1: Prepare the Tofu
Cube the fava bean tofu into bite-sized pieces. You can also use your hands to break them apart into little scrambles.
Step 2: Cook the Tofu with the Sauce
Heat sesame oil in a skillet over medium heat. Add the cubed fava bean tofu and cook for 4-5 minutes, turning occasionally until it’s golden brown on all sides.
Add minced garlic and cook for another minute until fragrant.
While the tofu is cooking, mix together the tofu sauce. For this, I used maple syrup, soy sauce, rice vinegar, smoked paprika, cumin, a hint of chili powder, salt and black pepper.
Pour this over the tofu in the skillet, stirring everything together so the tofu gets well coated.
Let the sauce thicken slightly for another 2-3 minutes, then remove from heat.
Step 3: Prepare the Lettuce Wraps
While the tofu is cooling slightly, wash and dry your lettuce leaves. These will be your wraps, so pick the best ones that are large enough to hold the filling.
Step 4: Assemble the Wraps
Now it’s time to put everything together! Add a spoonful of the sweet and savory tofu to each lettuce leaf.
Top with shredded carrot, cucumber slices, avocado, and cilantro if you’re using it. Drizzle with a bit of Sriracha or hot sauce if you like some spice.
Step 5: Serve and Enjoy your Tofu Lettuce Wrap
Wrap it all up and dig in! These lettuce wraps are best served fresh, with the tofu warm and the veggies crisp.
Expert Quick Cooking Tips
Add some toppings: If you want to add more crunch, throw in some chopped nuts or crushed-up dates as toppings.
Use regular Tofu: Don’t have fava bean tofu? Feel free to use regular tofu—the sweet and savory sauce will still work wonders!
Meal Prep in Advance: These wraps are perfect for meal prep. Just keep the tofu and veggies separate and assemble them when you’re ready to eat.
Fava Bean Tofu Lettuce Wraps
Ingredients
- 1 block fava bean tofu - cubed
- 1 tbsp sesame oil - or olive oil
- 2 garlic cloves - minced
- 1 tbsp coconut aminos - or soy sauce
- 1 tbsp maple syrup
- 1 tsp rice vinegar
- ½ tsp smoked paprika
- ½ tsp cumin
- ¼ tsp chili powder
- salt - to taste
- black pepper - to taste
- 1 tsp sesame seeds - optional
- butter lettuce - or romain lettuce for wraps
- 1 carrot - small, shredded
- 1 cucumber - mini, thinly sliced
- 1 avocado - sliced
- cilantro - fresh, chopped (optional)
- hot sauce or sriracha - optional, for heat
Instructions
- In a small bowl, whisk together the coconut aminos, maple syrup, rice vinegar, smoked paprika, cumin, chili powder, and a pinch of salt and pepper. Set aside.
- Heat the sesame oil in a skillet over medium heat. Add the tofu cubes and cook for 4-5 minutes, turning occasionally, until they are golden brown on all sides. Add the minced garlic to the pan and cook for another minute until fragrant.Pour the sauce over the tofu, stirring well to coat. Let it cook for another 2-3 minutes until the sauce has thickened slightly and the tofu is well-seasoned.Sprinkle with sesame seeds if desired, and remove from heat.
- While the tofu is cooking, wash and dry your lettuce leaves.
- Place a spoonful of the tofu onto each lettuce leaf. Top with shredded carrot, cucumber slices, avocado, and cilantro. Drizzle with hot sauce or your favorite sauce for added spice.Wrap up the lettuce leaves and enjoy your fava bean tofu lettuce wraps!
One Response
I made this recipe tonight for dinner with fava bean tofu. The flavors were fantastic, even though my husband is not a tofu lover. The only downside was holding the filling inside the butter lettuce cups. It was practically impossible. We decided the filling would be good inside a taco or even a tortilla.