Tofu Lettuce Wraps with Satay Sauce

These fresh and flavour-packed tofu lettuce wraps are served with a satay sauce for a light yet nutritious meal.
LunchboxSalads
Tofu Lettuce Wraps with Satay Sauce
15 min prep
25 min cook
4 serves
1.4 serves of veg
  • ¼ cup crunchy all-natural peanut butter*
  • 1/3 cup reduced fat coconut milk
  • 2 tbsp sweet chilli sauce*+
  • 1 tbsp reduced salt soy sauce*+
  • ½ lime, juiced
  • 1 tbsp olive oil
  • 400g firm tofu, cut into 2cm cubes
  • 1 baby cos lettuce, leaves separated (8 leaves)
  • 1 cup bean sprouts
  • 1 medium cucumber, sliced
  • 1 small red capsicum, sliced
  • 1 medium carrot, thinly sliced

 

*For gluten free: check the products are ‘gluten free’.

+ For vegan: check the products are ‘vegan’.

  1. To prepare the satay sauce, place the peanut butter, coconut milk, sweet chilli sauce, soy sauce and lime juice in a small saucepan. Bring to a medium heat.
  2. Stir and cook for five minutes or until thickened. Set aside.
  3. Place the olive oil in a medium frypan over medium heat. Add the cubed tofu and cook for 2-3 minutes each side or until browned and crispy all over.
  4. To assemble: On a lettuce leaf, arrange six cubes of tofu, a small handful of bean sprouts, and 2–3 slices each of cucumber, carrot, and capsicum, then drizzle with 1 tablespoon of satay sauce.

Serving Suggestion: Cos lettuce can also be swapped for other lettuce you may have on hand such as iceberg. Tofu can also be swapped for other proteins you may have on hand such as cooked, shredded skinless chicken breast. If using chicken, skip step 3.

This recipe can be served with brown rice or roasted sweet potato for additional carbohydrates, which may provide a more filling meal.

Storage: To maintain the best texture and prevent spoilage, store cooked tofu in an airtight container in the refrigerator for up to 3 days, separate from other ingredients. To reheat, place in a pan or oven to restore its crispness.

Kids in the kitchen tips: Depending on your child’s age and skill, they can help select their favourite vegetables to include, wash the vegetables and measure the ingredients for the satay sauce.

Important

When preparing this recipe:

  • Double check the food label ingredient list for any allergens each time you purchase it.
  • Prevent any allergen contamination during preparation, cooking, and serving with proper hygiene and avoiding cross-contact with allergens.

Nutritional Facts

Serving size: 359g Per serving Per 100g
Energy (kJ) 1523 425
Fat (g) 24.4 6.8
Saturated fat (g) 5.0 1.4
Carbohydrates (g) 13.0 3.6
Sugars (g) 11.6 3.3
Fibre (g) 8.9 2.5
Protein (g) 19.7 5.5
Sodium (mg) 370.7 103.3

Acknowledgement

Health and Wellbeing Queensland

Healthy Eating

More healthy recipes to inspire

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.

Browse all
Vegetarian

Sweet Potato Chips

You won’t have to sacrifice on taste or indulgence when it comes to these delicious, oven-baked, sweet potato chips.
Nut free
Tropical Frozen Yoghurt Bites

Tropical Frozen Yoghurt Bites

Made with juicy fruit and tangy yoghurt, these tasty bites are easy to whip up and great for healthier snacking
Nut free

Soft Fish Tacos

It’s tacos any day when they’re this good. Bright and tasty, these guys will entice the fish fence-sitters.
Vegetarian

Sweet Potato and Avocado Salad

Enjoy tender roasted sweet potato tossed with fresh avocado, black beans and rocket.
Vegetarian

Crispy Smashed Potatoes with Herb Salsa

Topped with tangy salsa and served with creamy yoghurt for dipping they make a delightful side dish.
Nut free

Pear and Banana Pikelet

These soft pear and banana pikelets are a delicious, family-friendly breakfast made with wholemeal flour and fruit.