Tofu Chickpeas Lettuce Wraps

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
19%
Tofu Chickpeas Lettuce Wraps
45 min.
8
138kcal

Suggestions

Ingredients

  • 0.3 cup carrots julienned
  • cup chickpeas boiled drained ( and )
  •  to 5 chilies whole red dry seeds removed)
  • tbsp cilantro leaves chopped
  • cloves garlic 
  • tsp ginger paste 
  • tbsp soy sauce low sodium
  • tsp maple syrup pure
  • tbsp olive oil 
  • 0.4 tsp salt 
  • 1.5 pounds tofu dry firm cut into ½-inch squares
  • 0.3 cup water 
  • 0.3 cup spring onion 
  • tsp sesame seed white
  • tbsp vinegar white

Equipment

  • frying pan
  • wok

Directions

  1. Soak the whole red chilies in warm water for 10 minutes and grind into a smooth paste. Keep it aside.
  2. Heat oil in a nonstick pan/wok and add garlic, ginger and sesame seeds.
  3. Add scallions/green onions into the pan and saut well.
  4. Add carrots and mix again.
  5. Add the prepared chili paste, soy sauce, and vinegar and mix very well.
  6. Add Tofu, mix, cover and cook for 2 minutes.
  7. Add chickpeas, salt and maple syrup.
  8. Mix and again cover and cook for 2 minutes.Lastly, add cilantro mix properly and turn off the flame.
  9. Serve the tofu chickpeas mix on the fresh lettuce leaves and top it with few drops of lemon juice.

Nutrition Facts

Calories138kcal
Protein29.19%
Fat40.06%
Carbs30.75%

Properties

Glycemic Index
43.51
Glycemic Load
2.26
Inflammation Score
-6
Nutrition Score
7.1947826086957%

Flavonoids

Luteolin
0.01mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
0.38mg

Nutrients percent of daily need

Calories:138.21kcal
6.91%
Fat:6.25g
9.62%
Saturated Fat:0.75g
4.69%
Carbohydrates:10.8g
3.6%
Net Carbohydrates:8.04g
2.92%
Sugar:2.95g
3.28%
Cholesterol:0mg
0%
Sodium:263.57mg
11.46%
Protein:10.25g
20.5%
Vitamin C:25.59mg
31.01%
Vitamin A:869.05IU
17.38%
Manganese:0.31mg
15.59%
Calcium:128.8mg
12.88%
Fiber:2.76g
11.04%
Folate:43.96µg
10.99%
Iron:1.96mg
10.9%
Vitamin K:11.4µg
10.86%
Vitamin B6:0.14mg
6.95%
Copper:0.11mg
5.72%
Phosphorus:53.79mg
5.38%
Magnesium:18.96mg
4.74%
Potassium:156.02mg
4.46%
Vitamin E:0.5mg
3.35%
Vitamin B2:0.05mg
3.2%
Vitamin B1:0.05mg
3.07%
Zinc:0.45mg
2.98%
Vitamin B3:0.44mg
2.18%
Selenium:1.1µg
1.57%
Vitamin B5:0.12mg
1.23%
Source:Foodista