The lettuce wrap, often considered a healthy meal option, can be elevated to a new level by turning it into a gastronomic masterpiece that delights the senses while nourishing the body. This recipe incorporates a combination of ingredients that are in perfect harmony, resulting in a delectable and healthy dish. The foundation of this power-packed lettuce cup lies in the vibrant vegetables. The matchstick-thin slices of carrots, cucumbers, and red bell peppers provide a delightful crunch and a burst of color. These colorful additions are aesthetic and powerhouses of essential vitamins and minerals. Carrots are rich in beta-carotene, which converts to vitamin A in the body, crucial for vision and immune function. Cucumbers are excellent hydration and vitamin K sources for blood clotting and bone health. Bell peppers are loaded with vitamin C, an antioxidant that protects cells from damage.
The protein punch comes from the tofu and roasted cashews. Tofu, a versatile soy product, offers a complete protein source with all nine essential amino acids. It also boasts calcium and iron for strong bones and healthy blood flow. Roasted cashews add a delightful textural contrast and contribute to a healthy fat profile, providing essential fatty acids that aid nutrient absorption and cell function.
The recipe incorporates two health food favorites: microgreens and hemp seeds. Microgreens, the young seedlings of various vegetables and herbs, are packed with concentrated nutrients, often exceeding their mature counterparts. I have used my homegrown mustard microgreens. They add a subtle peppery flavor and a vibrant pop of color to the dish. You can use any microgreens of your choice. Hemp seeds, another nutritional powerhouse, are a complete protein source containing all essential amino acids. They are also rich in omega-3 fatty acids, which promote heart health and brain function.
The highlight of this recipe is the peanut sauce, which combines sweet, savory, and spicy flavors in a perfect balance. The gochujang sauce, a Korean fermented chili paste, adds a depth of flavor and a pleasant kick. Peanut butter, the base of the sauce, provides a creamy texture and healthy fats. Tamari or soy sauce lends a salty savoriness, while maple syrup or honey balances the spice with sweetness. Ginger and garlic add an intense aroma and aid in digestion. Sesame oil combines all the flavors with its nutty essence, while a squeeze of lime juice adds a refreshing brightness.
Each element in this lettuce wrap works in beautiful synergy. The vegetables provide essential vitamins and fiber, the tofu delivers protein, the microgreens add nutrients, and the cashews and seeds contribute healthy fats. The peanut sauce ties everything together with its complex flavor profile, creating a symphony of taste and health benefits.
So, the next time you reach for a meal, consider the nutrient-packed lettuce cups with spicy peanut sauce. It's a delicious and convenient option that nourishes your body and tantalizes your taste buds in a satisfying bite.
Makes - 12-15
Preparation time - 15 mins
Cook Time - 15 mins
Total time - 30 mins
Ingredients
For Filling
Lettuce- 12-15
Black beans- 1 cup (cooked)/canned
Tofu- 4oz
Carrots- 1cup (thinly sliced)
Cucumber- 1 cup (thinly sliced)
Red bell pepper- 1 cup (thinly sliced)
Spring onions – 2
Microgreens- ½ cup
Cashew – ¼ cup (dry roasted)
Sesame seeds – 1 tbsp
Hemp seeds – 2 tbsp (optional)
For sauce
Gojuchang sauce- 2 tbsp
Peanut butter – ¼ cup
Tamari/soy sauce – 2 Tbsp
Maple syrup /honey – 2 tbsp
Ginger- 1 inch (minced)
Garlic – 2-3 cloves (minced)
Sesame oil- 1 tbsp
Water – 3 tbsp
Lime- 1 (juice)
Red pepper flakes- ¼ tsp-1/2 tsp (optional)
Directions
Chop the carrots, cucumber, and red bell pepper into thin, matchstick slices.
Pat dry the tofu using paper towels, then cut it vertically into seven to eight thin slices.
3. Heat a nonstick pan over medium heat, brushing it with oil. Sear both sides of the tofu for 5 minutes each, then cool the tofu slices and chop them into thin strips.
4. To make the peanut sauce, mix all the ingredients except the water. Whisk the mixture until smooth.
5. Slowly pour the water while whisking the mixture to create a saucy consistency.
6. Add all the vegetables, prepared tofu, roasted cashews, microgreens, and cooked beans in a big bowl. If you are using canned beans, rinse them carefully to eliminate extra salt. Pour the peanut sauce into the bowl, then mix everything uniformly using tongs.
7. Spread the lettuce on a plate, add a dollop of sauce, then mix the vegetables into the lettuce.
8. Garnish the salad with microgreens, roasted sesame, and hemp seeds. Enjoy
