Tofu-Pine Nut Lettuce Wraps

Gluten Free
Dairy Free
Low Fod Map
Health score
9%
Tofu-Pine Nut Lettuce Wraps
45 min.
8
183kcal

Suggestions

Ingredients

  • 16  boston lettuce leaves rinsed
  • 12 ounces extra-firm tofu also called nigari tofu
  • 0.8 cup hoisin sauce 
  • cups parsley italian coarsely chopped
  • 0.5 cup pinenuts 
  • tablespoons rice vinegar 
  • servings salt 
  • tablespoons soya sauce 
  • tablespoon sugar 
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan

Directions

  1. Rinse tofu and pat dry.
  2. Cut into about 1/4-inch cubes.
  3. In a 10- to 12-inch frying pan over medium heat, stir pine nuts until golden, about 4 minutes; pour from pan.
  4. Add tofu, vinegar, soy sauce, and sugar to pan; stir over medium-high heat until tofu is hot and liquid is absorbed, 2 to 3 minutes.
  5. Add parsley and oil; stir just until parsley begins to wilt, about 30 seconds.
  6. Add salt to taste.
  7. Just before serving (warm or cool), stir in pine nuts and transfer to a bowl. Pile lettuce into a basket and spoon hoisin sauce into a small bowl. Spoon tofu mixture into lettuce leaves, add a little hoisin sauce, and wrap up to eat.

Nutrition Facts

Calories183kcal
Protein15.03%
Fat49.46%
Carbs35.51%

Properties

Glycemic Index
22.76
Glycemic Load
1.32
Inflammation Score
-9
Nutrition Score
14.543043499408%

Flavonoids

Apigenin
32.32mg
Luteolin
0.16mg
Kaempferol
0.23mg
Myricetin
2.23mg
Quercetin
0.86mg

Nutrients percent of daily need

Calories:183.11kcal
9.16%
Fat:10.41g
16.02%
Saturated Fat:1.06g
6.63%
Carbohydrates:16.82g
5.61%
Net Carbohydrates:14.58g
5.3%
Sugar:9.45g
10.5%
Cholesterol:0.77mg
0.26%
Sodium:874.72mg
38.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.12g
14.23%
Vitamin K:284.49µg
270.95%
Manganese:0.91mg
45.61%
Vitamin A:2261.19IU
45.22%
Vitamin C:21.23mg
25.73%
Iron:2.65mg
14.73%
Folate:54.31µg
13.58%
Magnesium:40.63mg
10.16%
Calcium:95.35mg
9.54%
Fiber:2.24g
8.94%
Copper:0.18mg
8.91%
Phosphorus:83mg
8.3%
Vitamin E:1.16mg
7.77%
Potassium:245.28mg
7.01%
Vitamin B2:0.12mg
6.8%
Zinc:0.87mg
5.79%
Vitamin B3:1.15mg
5.77%
Vitamin B1:0.06mg
4.29%
Vitamin B6:0.07mg
3.55%
Vitamin B5:0.17mg
1.66%
Selenium:0.79µg
1.13%
Source:My Recipes