• Skip to main content
  • Skip to primary sidebar
Living Well Kitchen
menu icon
go to homepage
  • Favorites
  • Easy Meals
  • Main Dish
  • Health
  • Quiz
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Favorites
    • Easy Meals
    • Main Dish
    • Health
    • Quiz
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Recipes » Main Dish » Vegetarian Main Dish

    Tofu and Rice Lettuce Wraps

    Published: Jan 23, 2017 · Updated: Dec 29, 2023 · Post may contain affiliate links

    Jump to Recipe Print Recipe

    These budget friendly Tofu and Rice Lettuce Wraps are filled with lots of veggies, warming spices and plant-based protein to keep you full and satisfied.

    Tofu and Rice Lettuce Wraps from Living Well Kitchen

    I am all about the spices right now! I actually can't get enough spices, but seriously, how can you say no to Ginger Turmeric Tea or Slow Cooked Chicken Tikka Masala? Spice heaven!

    Not only do spices make your meal tastier, they have benefits for your body, too. Spices are filled with antioxidants! Polyphenols like the good stuff in wine and chocolate, are also present in spices (and dried herbs, too), and they act as antioxidants in your body.

    While spices don't have magical superpowers, certain spices have been shown to reduce inflammation, fight free radicals (that can cause the effects of aging and cancer), protect your cardiovascular system, and help control blood sugar.

    Tofu and Rice Lettuce Wraps from Living Well Kitchen

    All that being said, I love adding something that makes my food taste good and can possibly have some nourishing benefits. Yes, sign me up, please!

    Stocking your pantry with spices can get pricey if you're buying every single spice in the grocery store spice aisle, so I recommend starting with a few and going from there.

    My must-have spices include garlic powder, cayenne pepper, black pepper, paprika, cinnamon, turmeric, oregano, nutmeg, cumin, and chili powder.

    My pantry is filled to the brim with spices, and that makes me feel all warm and fuzzy inside just like spices do 😉

    Adding more spices to your meals makes eating at home more enjoyable (yay for more flavor) and brings some extra antioxidants to your day. Who would say no to that?

    Tofu and Rice Lettuce Wraps from Living Well Kitchen

    These Tofu & Rice Lettuce Wraps are packed with spices and veggies which make me jump for joy. I like adding tofu here because it's an inexpensive plant-based protein that takes on any flavor you give it. It's the perfect vehicle for adding all these spices!

    In this mixture, you have paprika, turmeric, black pepper, cayenne pepper, and nutmeg. That means no boring tofu, which is always a good thing.

    If you're not a tofu fan or do not eat soy, substitute with a can of chickpeas (drained). You can also serve this without the lettuce wrap but anything wrapped in lettuce is more fun, in my opinion, and you get extra veggies!!

    Tofu and Rice Lettuce Wraps from Living Well Kitchen
    Tofu and Rice Lettuce Wraps from Living Well Kitchen

    Tofu and Rice Lettuce Wraps

    These budget friendly lettuce wraps are filled with lots of veggies, warming spices and plant-based protein to keep you full and satisfied.
    No ratings yet
    Print Rate
    Prep Time: 15 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 4
    Author: Meme

    Ingredients

    • 2 tablespoon oil divided
    • 1 large onion diced (2 cups)
    • 3 large carrots diced (1 cup)
    • 1 medium bell pepper diced (1 cup)
    • 2 stalks celery diced (½ cup)
    • 14 ounces extra-firm tofu or firm tofu
    • ½ teaspoon paprika
    • ½ teaspoon turmeric
    • ½ teaspoon cumin
    • ½ teaspoon salt
    • ¼ teaspoon cayenne pepper
    • ¼ teaspoon black pepper
    • ⅛ teaspoon nutmeg
    • 4 cups cooked rice
    • 2 cloves garlic minced (2 tsp)
    • 12 large lettuce leaves for serving
    US Customary - Metric

    Instructions

    • Heat 1 tablespoon of oil over medium heat in a large skillet.
    • Add onion, celery, carrots, and bell peppers. Sauté for 10 minutes
    • Increase the heat to medium-high. Push the veggies to the edges of the skillet, and add the remaining tablespoon of oil to the middle of the skillet. Add tofu in one layer, if possible.
    • Cook for about 3 minutes then sprinkle with spices. Stir to coat everything completely.
    • Stir in rice and garlic. Cook for about 5 minutes until rice is heated through.
    • Can serve immediately for a warm filling or serve cold or at room temperature. Enjoy!

    Notes

    *Make sure to dry off your tofu completely before cooking
    *The mixture makes 7 cups
    *You get 4 cups of cooked rice from about 1 cup of dry rice
    *Tested the recipe using avocado oil
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    Nutrition Facts

    Nutrition Facts
    Tofu and Rice Lettuce Wraps
    Amount per Serving
    Calories
    354
    % Daily Value*
    Fat
     
    10
    g
    15
    %
    Saturated Fat
     
    1
    g
    6
    %
    Sodium
     
    432
    mg
    19
    %
    Potassium
     
    762
    mg
    22
    %
    Carbohydrates
     
    52
    g
    17
    %
    Fiber
     
    5
    g
    21
    %
    Sugar
     
    7
    g
    8
    %
    Protein
     
    13
    g
    26
    %
    Vitamin A
     
    15560
    IU
    311
    %
    Vitamin C
     
    58
    mg
    70
    %
    Calcium
     
    110
    mg
    11
    %
    Iron
     
    3.4
    mg
    19
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Meme

    More Vegetarian Main Dish

    • bowl of egg salad hummus surrounded by pita chips on a white counter.
      Hummus Egg Salad
    • scrambled tofu in a bowl next to a green napkin, silver, fork, and cut open avocado.
      Southwest Tofu Scramble
    • white plate with two breakfast tostadas with scrambled eggs next to apple slices.
      Breakfast Tostadas
    • white plate with two slices of roasted vegetables pizza next to parmesan, fresh basil, a microplane, a bowl of pizza sauce, and a baking sheet with pizza.
      Roasted Vegetable Pizza
    • Yummly
    • Share
    • Tweet

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Meme holding Watson at a restaurant in san diego.

    Hi, I'm Meme!

    A thirty-something registered dietitian nutritionist here to help you enjoy food, make eating easier, and live free of diets & shame.

    About Meme

    Popular Posts

    • silver fork on a white plate with green beans and pork tenderloin with mashed potatoes covered in gravy.
      Crock Pot Pork Tenderloin

    • white wicker table with a jar of chocolate sauce with a silver spoon drizzling sauce into it.
      Easy Chocolate Sauce

    • yellow hammer drink in red cup with cherry on top, red beads
      Yellow Hammer Drink

    • white bowl with tomato salsa next to fresh cilantro, garlic, onion, and lemon on a wooden table.
      Low Sodium Salsa

    • two bowls of rotini topped with crawfish Monica sauce next to lemons, green onions, and a green napkin.
      Crawfish Monica Recipe

    • glass bowl with chicken salad on a yellow and white towel surrounded with butter crackers.
      Chicken Salad without Mayo

    Easy Recipes

    • salmon fillets covered in pesto in a white baking dish on wooden table
      Pesto Salmon

    • two white bowls of chicken apple curry topped with sliced almonds and fresh mint, apple, and blue pot with more chicken curry sauce
      Chicken Apple Curry

    • bowl of pork with avocado, cilantro, and tortilla chips next to fresh cilantro and a blue napkin.
      Slow Cooker Salsa Verde Pork

    • two ground beef taco bowls with various toppings next to a patterned napkin, cut avocado, silver spoons, and fresh cilantro.
      Ground Beef Taco Bowls

    • white plate with two slices of roasted vegetables pizza next to parmesan, fresh basil, a microplane, a bowl of pizza sauce, and a baking sheet with pizza.
      Roasted Vegetable Pizza

    • 4 stuffed sweet potato topped with chicken, black beans, and cheese on foil-lined baking sheet.
      Southwest Stuffed Sweet Potatoes

    Soup Season

    • two bowl of beef soup on blue and white napkins with silver spoons and garlic bread
      Instant Pot Vegetable Beef Soup

    • two mugs with tomato soup topped with cheese chips next to a napkin with two spoons, a carrot, a can of tomatoes, and an onion.
      Tomato Soup with Canned Tomatoes

    • bowl of lentil soup topped with cheese next to scattered green lentils and a Microplane with parmesan cheese.
      Salsa Lentil Soup

    • bowl of turkey white bean chili topped with fresh avocado next fresh avocado and cilantro.
      White Bean Turkey Chili

    See more Soup →

    In Season Veggies

    • blue pot with sauteed green beans and a wooden spoon on a white countertop
      Sautéed Green Beans

    • white bowl of roasted bell peppers next to a silver air fryer.
      Air Fryer Bell Peppers

    • red napkin with cooked carrots, rosemary sprig, cooked chicken on a white plate
      Garlic Rosemary Carrots

    • The Science of Caramelized Onions from Living Well Kitchen @memeinge
      Caramelized Onions

    More veggie recipes

    Footer

    as seen in:

    logos for cnn, huffpost, and self magazine.
    logos for buzzfeed, mbc news, brit + co, and women's health.

    Sign up for emails and updates!

    Subscribe for free!
    • About Meme
    • Privacy Policy and Disclaimer
    • Contact
    • Services
    • ↑ back to top

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2025 - Powered by Feast+

    We use cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Read More
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT
    102 shares

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required