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    Home » Recipes » Handheld Meals

    Tofu Scramble Lettuce Wraps (With Beans and Veggies)

    Published: May 14, 2018 Updated: June 29, 2020 / By: Dawn | Girl Heart Food 44 Comments

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    Lettuce wraps made with tofu scramble next to a dish of pickled red onion.

    These tofu scramble lettuce wraps are made with scrambled tofu, hearty black beans, bell pepper and corn. And, guess what? They take just minutes to prepare! Such a light, fresh and tasty dinner!  

    Lettuce wraps made with tofu scramble next to a dish of pickled red onion.

    If you’re a fan of lettuce wraps (and of tofu), chances are you’ll love these tofu scramble lettuce wraps!

    These lettuce wraps come together quickly and can be garnished to taste. They make for such a light lunch or dinner (especially in the summer months).

    With an easy tofu scramble, black beans, corn and bell pepper, they’re so good!

    There’s very little in the ingredient department and the recipe actually yields quite a bit. Talk about easy on the budget, too.

    Ingredients for Tofu Scramble Lettuce Wraps

    • Tofu (of course)
    • A little oil
    • Spices and seasoning
    • Chili for a little heat
    • Some bell pepper and corn for crunch
    • Black beans for added oomph
    • Lime juice for a little zest
    • And, obviously, lettuce for making the wraps
    Ingredients for tofu, black bean and veggie wraps.

    What Type of Tofu Should I Use?

    Use firm or extra firm tofu. It’s not necessary to press any of the moisture out of the tofu. Open up and proceed with the recipe.

    And tofu scramble is super easy to prepare! I love to use my food processor. Place cubes of tofu into the food processor and process until you’ve reached your desired texture. Then? Just go ahead with the recipe. Easy, right?

    Wait, no food processor?

    If you don’t have a food processor, no worries.  You can also place the cubed tofu in a bowl (or directly in the pan) and break up with a potato masher or wooden spoon.

    Tofu blended up in a food processor.

    Tips for Making Lettuce Wraps

    • I just barely cook the bell peppers when I’m frying the mixture out.  love to have a little texture on them. Use whatever colour you have on hand.
    • These lettuce wraps have loads of flavour, but garnish is highly recommended (because I loves me some garnish).  I particularly love pickled red onions and salsa. Avocado is delicious too!
    • If you like more (or less) spice, simply adjust the chili to taste. 
    A pan of tofu scramble with a spoon resting in it.

    Other Ways To Enjoy Scrambled Tofu

    Aside from enjoying these tofu wraps as they are, these are delicious options for the scrambled tofu:

    • Enjoy with flour or corn tortillas.
    • Serve over nachos instead of meat.
    • Enjoy with rice, quinoa or couscous for a light lunch (another personal fave of mine!).
    • Have for breakfast with an egg.
    A plate of scrambled tofu lettuce wraps next to salsa and a pot with more tofu scramble in it.

    More Recipes You May Enjoy

    • Chickpea Tacos
    • Chickpea Cauliflower Curry
    • Refried Bean Quesadillas

    If you make these easy tofu wraps, be sure to leave a comment below!

    Platter of tofu lettuce wraps with a dish of pickled red onion in the centre.

    Tofu Scramble Lettuce Wraps (With Beans and Veggies)

    Dawn | Girl Heart Food
    These tofu scramble lettuce wraps are made with scrambled tofu, hearty black beans, bell pepper and corn. And, guess what? They take just minutes to prepare! Such a light, fresh and tasty dinner!  
    5 from 15 votes
    Print Recipe Save RecipeSaved!
    Prep Time 10 mins
    Cook Time 6 mins
    Total Time 16 mins
    Course Lunch, Main Course
    Servings 4 servings
    Calories 213 kcal
    Prevent your screen from going dark

    Ingredients
     

    • 1 tablespoon olive oil
    • 7 ounces firm tofu, cut into cubes (about 200 grams)
    • 1 to 2 red Thai chili peppers, minced (depending on how spicy you like things)
    • 1 tablespoon chili powder
    • 2 teaspoons ground cumin
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • ½ teaspoon salt
    • ½ teaspoon freshly ground black pepper
    • 1.5 cups canned no salt added black beans, rinsed and drained
    • 1 ear corn, kernels removed
    • 1 bell pepper, diced
    • 2 tablespoons lime juice, from about 1 lime
    • 1 head Boston Lettuce, leaves removed

    Garnish and Serving Ideas (optional)

    • Sliced avocado
    • Sliced hot pepper
    • Picked red onion
    • Salsa
    • Lime wedges, juiced

    Instructions

    • Place cubes of tofu in a food processor and process until you've reached your desired consistency. I don't like to process too much, just so I have a little texture in the tofu.
    • Heat olive oil in a 10-inch sauté pan over medium heat. 
    • Add tofu, chili peppers, chili powder, ground cumin, garlic powder, onion powder, salt and black pepper. Stir to combine and cook 2 to 3 minutes or so, stirring occasionally.
    • Add black beans, corn and bell pepper. Stir to combine. Cook 2 to 3 minutes, stirring occasionally. Turn off heat. Stir in lime juice. Serve on lettuce leaves and garnish to taste, if desired, with any of the garnish ideas. Enjoy!

    Nutrition (estimate only)

    Nutrition Facts
    Tofu Scramble Lettuce Wraps (With Beans and Veggies)
    Amount per Serving
    Calories
    213
    % Daily Value*
    Fat
     
    7
    g
    11
    %
    Saturated Fat
     
    1
    g
    6
    %
    Sodium
     
    333
    mg
    14
    %
    Potassium
     
    531
    mg
    15
    %
    Carbohydrates
     
    28
    g
    9
    %
    Fiber
     
    9
    g
    38
    %
    Sugar
     
    3
    g
    3
    %
    Protein
     
    13
    g
    26
    %
    Vitamin A
     
    2992
    IU
    60
    %
    Vitamin C
     
    46
    mg
    56
    %
    Calcium
     
    122
    mg
    12
    %
    Iron
     
    4
    mg
    22
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Based on 1 serving.
    Nutrition information provided is an estimate only.

    Nutrition information is provided as a courtesy and should be considered an estimate only. Ingredients can vary and Girl Heart Food makes no guarantees to the accuracy of this information. It should not be considered a substitute for a professional nutritionist’s advice.

    A note on times provided: appliances vary, any prep and/or cook times provided are estimates only.

    Keyword scrambled tofu, tofu scramble, veggie lettuce wraps

    Tried this recipe?

    If you do make this recipe, thank you!! It would mean so much if you could leave a comment below. Love to know how you enjoyed it, and it helps other readers too!

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    © Girl Heart Food Inc. All photographs and content are COPYRIGHT PROTECTED.

    Reader Interactions

    Comments

    1. Christina

      May 26, 2018 at 1:44 pm

      Seriously, these wraps look so fresh and appetizing! And I TOTALLY agree, the garnishes are what take tacos to the next level. Enjoy the weekend!!

      Reply
    2. Karen (Back Road Journal)

      May 23, 2018 at 3:45 pm

      Boy, your photos make me want to head to the market…nice.

      Reply
    3. Denise from Urb'n'Spice

      May 22, 2018 at 7:39 pm

      5 stars
      This looks so deliciously healthy and flavourful, Dawn! I am quite fond of anything in lettuce wraps. I am looking forward to trying it. Thanks for sharing. 🙂

      Reply
      • Girl Heart Food

        May 23, 2018 at 8:43 am

        Thanks Denise!! Same here – love ’em!

        Reply
    4. Miriam

      May 17, 2018 at 4:01 am

      These look so healthy and full of goodness. Fantastic that they are vegan, I have a few friends that embraced a vegan diet and it can be challenging to find recipes for them. It is also something my husband can eat as it is gluten free as well 🙂 Thank you very much for sharing! Have a great weekend ahead, Dawn!

      Reply
      • Girl Heart Food

        May 23, 2018 at 8:40 am

        Thanks Miriam! Hope you get a chance to try out 🙂 Have a wonderful week!

        Reply
    5. Katherine | Love In My Oven

      May 16, 2018 at 5:45 pm

      I’m always a bit lost when it comes to tofu! I love the idea of this scramble! You always have the best meatless ideas Dawn! Glad to hear you had a food filled Mother’s Day weekend!

      Reply
      • Girl Heart Food

        May 23, 2018 at 8:39 am

        Thanks Katherine! Hope you had a lovely weekend too 🙂

        Reply
    6. Leanne | Crumb Top Baking

      May 16, 2018 at 1:40 pm

      5 stars
      That tofu scramble looks so flavourful! I’ve really been into vegetarian and vegan recipes lately, but I’ve only cooked with tofu once before. This recipe is inspiring me to give it another try. Enjoy your break Dawn! Hope it’s restful 🙂

      Reply
      • Girl Heart Food

        May 16, 2018 at 3:15 pm

        Yay! Happy to hear that! I’m sure you’d enjoy it 😉 Thanks so much Leanne! I’m really looking forward to it!

        Reply
    7. Shashi at SavorySpin

      May 16, 2018 at 11:54 am

      5 stars
      I LOVE Parts Unknown with Anthony Bourdain – I am a few seasons behind but cannot wait to check out this episode with Newfoundland – and get a glimpse into your neck of the woods!
      By the way, Dawn – this scramble looks and sounds so hearty and delicious! Even though am not vegan, we do the vegan/vegetarian thing ever so often here and I’m saving this for next time!
      Hoping you have a wonderful rest of the week and weekend! XOXO

      Reply
      • Girl Heart Food

        May 16, 2018 at 3:14 pm

        Same here! Can’t wait for you to watch it and let me know what ya think 🙂 Hope you try this one out soon! I could eat a whole bunch, lol! Have a wonderful weekend! XOXO

        Reply
    8. Kevin O'Leary

      May 16, 2018 at 11:50 am

      What a great weeknight recipe!

      Reply
      • Girl Heart Food

        May 16, 2018 at 3:05 pm

        Sure is 😉 Thanks Kevin!

        Reply
    9. Kathy @ Beyond the Chicken Coop

      May 16, 2018 at 12:58 am

      5 stars
      I love, love, love lettuce wraps! These look pretty spectacular! Have a great week! 🙂

      Reply
      • Girl Heart Food

        May 16, 2018 at 2:47 pm

        Me too! Thanks Kathy! Same to you, my friend 🙂

        Reply
    10. Thao @ In Good Flavor

      May 15, 2018 at 10:12 pm

      I love Anthony Bourdains’ shows! I have been watching him since he first aired on A Cook’s Tour. These lettuce wraps look fantastic, Dawn! I can put away so many of these at one sitting, but it’s okay because they are so good and good for you!

      Reply
      • Girl Heart Food

        May 16, 2018 at 2:46 pm

        Same here! Always so interesting to watch 🙂 Haha – they sure are 😉 Thanks Thao!

        Reply
    11. Marissa

      May 15, 2018 at 3:55 pm

      5 stars
      These look super tasty and healthful, Dawn! It never occurred to me that you could zizz tofu in the food processor – great idea!

      Reply
      • Girl Heart Food

        May 16, 2018 at 2:45 pm

        Yep! So easy and so versatile! Hope you get to try this one soon 🙂 Thanks Marissa!

        Reply
    12. Sarah

      May 15, 2018 at 10:18 am

      5 stars
      I’m laughing at all of your vegan recipes because your vegetarian month was a bust. You’re so funny!
      And somehow I’ve never cooked tofu! I need to go buy some- this sounds amazing!

      Reply
      • Girl Heart Food

        May 16, 2018 at 2:25 pm

        I know, right?! So funny! You need to give this one a try 😉

        Reply
    13. Ben|Havocinthekitchen

      May 14, 2018 at 10:45 pm

      5 stars
      I haven’t visited Newfoundland yet, but it’s the destination #1 to me – so beautiful place. And these wraps are beautiful too. I kind of like tofu (most of times haha), but I haven’t experienced with it much. This lovely dish sounds lije something worth to try!

      Reply
      • Girl Heart Food

        May 16, 2018 at 2:18 pm

        It is pretty beautiful place, if I do say so 😉 Hope you give this one a try! Thanks Ben!

        Reply
    14. Marlynn | UrbanBlissLife

      May 14, 2018 at 3:20 pm

      5 stars
      So glad I found this recipe. It’s perfect for Meatless Mondays! Love how easy it looks but also super flavorful and healthy.

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:55 pm

        Yay! Happy to hear that! Thanks Marlynn 🙂

        Reply
    15. Jill

      May 14, 2018 at 3:03 pm

      5 stars
      I like to lighten up my meals in the warmer months and this looks like a recipe I need to try!

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:55 pm

        These would be perfect on a warmer day! Hope you enjoy them, Jill! Thanks 🙂

        Reply
    16. Danielle

      May 14, 2018 at 3:01 pm

      5 stars
      I love making lettuce wraps for a low carb option, but I haven’t had tofu in them before. Great idea!

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:55 pm

        Thanks Danielle! Hope you get a chance to try! They’re delish 😉

        Reply
    17. Ang

      May 14, 2018 at 2:40 pm

      5 stars
      Lettuce wraps are so yummy! Thanks for sharing this recipe 🙂

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:54 pm

        Thanks Ang! They sure are 🙂

        Reply
    18. Milena

      May 14, 2018 at 2:22 pm

      5 stars
      I love crispy tofu, but have not made a tofu scramble before. Love this idea and Boston lettuce is such a perfect way to present and enjoy it!

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:54 pm

        Crispy tofu is pretty delicious too! Thanks Milena! Hope you get a chance to try this one out 🙂

        Reply
    19. Swati

      May 14, 2018 at 1:23 pm

      This looks scrumptious, a perfect protein rich filling . Inwould love to try that !

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:48 pm

        Thanks Swati 🙂 Hope you enjoy them!

        Reply
    20. Mary Ann | The Beach House Kitchen

      May 14, 2018 at 12:55 pm

      5 stars
      What a great idea for a filling Dawn! I have yet to try tofu, but this looks yummy! I saw the photo on IG! Beautiful!

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:48 pm

        Give it a try! It’s delicious and really takes on the flavours (or spices) you add to it 🙂 Thanks Mary Ann!

        Reply
    21. [email protected]

      May 14, 2018 at 11:06 am

      5 stars
      I remember the first time I had a lettuce wrap….loved it!! The combination of flavors you have going on here are exciting! Love that they’re healthy! Wishing you a wonderful day, my friend!! XOXO

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:47 pm

        Thanks Annie! So many possibilities with fillings and toppings with lettuce wraps 🙂 Have a wonderful day too! XOXO

        Reply
    22. Kelsie | the itsy-bitsy kitchen

      May 14, 2018 at 10:36 am

      Now THIS is my kind of taco! I love all the flavors and textures you have going on here! And you’re so right about the garnish–isn’t that the best part of a taco? Sometimes I think filling is unnecessary because I pile those garnishes so high :). Have a great week, Dawn!

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:46 pm

        Woo hoo! Happy to hear that! Haha – right 😉 ?? Have a great week too, Kelsie 🙂

        Reply
    23. Jennifer @ Seasons and Suppers

      May 14, 2018 at 10:01 am

      5 stars
      Nice! I love lettuce wraps and this is such a great filling idea! Love it 🙂

      Reply
      • Girl Heart Food

        May 14, 2018 at 7:46 pm

        I do too! Thanks Jennifer 🙂

        Reply

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