wraps Archives - Forks Over Knives

Tofu Lettuce Wraps

Laura Marzen, RD, LD — Wed, 09 Apr 2025 16:51:44 +0000

Inspired by the signature P.F. Chang’s appetizer, these company-worthy tofu lettuce wraps are easy enough for a weeknight meal. Crumbled tofu, umami-rich mushrooms, sweet red bell pepper, and crunchy water chestnuts are coated in a mouthwatering orange-soy sauce. Spoon the tofu-veggie mixture and noodles into lettuce leaves and garnish with toasted sesame seeds. Ready in 35 minutes!

For more inspiration, check out these tasty ideas:

Yield: Makes 16 wraps

Time: 35 minutes

½ of a 14- to 16-oz. package extra-firm water-packed tofu
8 oz. thin brown rice vermicelli or capellini noodles
⅓ cup low-sodium vegetable broth
¼ cup orange juice
2½ tablespoons reduced-sodium soy sauce or tamari
2 tablespoons rice vinegar
2 teaspoons pure cane sugar
2 teaspoons cornstarch
8 oz. cremini or button mushrooms, chopped
1 medium bell pepper (any color), chopped
1 8-oz. can sliced water chestnuts, drained and chopped
1½ cups shredded carrots
3 scallions, thinly sliced
4 cloves garlic, minced
1 tablespoon minced fresh ginger
32 iceberg or Bibb lettuce leaves
2 teaspoons toasted sesame seeds

Instructions

Place tofu between folded paper towels. Top with a plate and a heavy can of food. Let stand 15 minutes. Crumble drained tofu into a small bowl. Meanwhile, cook noodles according to package directions. Drain; rinse with warm water. Drain again well; cover to keep warm.
For sauce, in a small bowl whisk together vegetable broth and the next five ingredients (through cornstarch) until smooth; set aside.
In a large skillet cook mushrooms and bell pepper over medium 5 to 7 minutes or just until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add water chestnuts, ¾ cup of the carrots, the scallions, garlic, and ginger; cook and stir 3 minutes more. Add tofu.
Stir sauce and add all at once to skillet. Cook, stirring gently, 2 to 3 minutes or until filling is well combined and sauce is thickened and bubbly.
Arrange lettuce leaves in stacks of two. Fill the layered lettuce leaves with tofu mixture and noodles; top with the remaining ¾ cup shredded carrots and the sesame seeds.

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Watermelon Radish Spring Rolls with Dipping Sauce

Laura Marzen, RD, LD — Fri, 04 Apr 2025 17:08:33 +0000

With colorful watermelon radishes, crisp snow peas, and cooling cucumber, these vibrant veggie spring rolls are perfect for serving as an appetizer during the warmer months. A zippy ginger-laced lemon sauce gets extra richness from toasted sesame seeds, loading every mouthful with bright flavor. Vermicelli noodles and avocado add heft and creaminess. Be sure to include a few fresh chives and mint leaves if you’ve got them; it’s incredible what a difference fresh herbs make!

Tips

Radishes: To get very thin slices, use a mandoline if you have one. If you can’t find watermelon radishes, use whichever type you like. If the tops are attached, feel free to rinse a few leaves and add them to the spring rolls with the fresh herbs.

To store: Place rolls in an airtight container, leaving space between rolls so they don’t stick together. Store in the refrigerator for up to 1 day.

For more inspiration, check out these tasty ideas:

Yield: Makes 12 spring rolls + ⅓ cup dipping sauce

Time: 45 minutes

3 tablespoons lemon juice
1 tablespoon toasted sesame seeds
1 tablespoon white miso paste
1 teaspoon grated fresh ginger
½ teaspoon pure maple syrup
⅛ to ¼ teaspoon crushed red pepper
2 oz. dried brown rice vermicelli noodles
12 8-inch round brown rice papers
12 sprigs fresh mint (48 leaves)
24 4-inch sprigs fresh chives
2 cups very thinly sliced watermelon radishes (36 slices) (see tip, recipe intro)
24 fresh snow pea pods, trimmed
½ of a medium avocado, pitted and thinly sliced (12 slices)
1 4-inch piece English cucumber, halved, seeded, and cut lengthwise into 12 strips

Instructions

To make lemon-ginger dipping sauce, in a small bowl whisk together the first six ingredients (through crushed red pepper) and 1 tablespoon of water. Chill until ready to use.
Cook noodles according to package directions; drain. Rinse under cold water; drain well. Use kitchen scissors to snip noodles into smaller pieces.
Pour warm water into a pie plate. Carefully dip a rice paper into the water; let stand several seconds to slightly soften. Transfer to a clean work surface.
Place a mint sprig and two chive sprigs across the center of the rice paper. Lay three radish slices alongside the herbs, below the center. Arrange some of the noodles over the radishes. Arrange two pea pods, an avocado slice, and a cucumber strip over the herbs.
Fold the bottom edge of rice paper up and over filling. Fold in sides; roll up rice paper snugly. Repeat with the remaining rice papers and fillings. Serve spring rolls with lemon-ginger dipping sauce.

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Dom Thompson’s Vegan Egg Salad Collard Wraps

Dominick Thompson — Fri, 03 Jan 2025 18:17:32 +0000

Editor’s note: The following recipe is excerpted from Dominick Thompson’s new cookbook, Eat What Elephants Eat: Vegan Recipes for a Strong Body and a Gentle Spirit. Check out our Q&A with Thompson here!

Collard greens are associated with Southern cooking and “soul” food. They’re usually cooked down with ham hocks or bacon. But you can enjoy them raw! All it takes is a quick trim of their tough stems and midribs, and the large, sturdy leaves (which, when laid out on my cutting board, remind me of elephant ears!) become a nutrient-dense wrap for a tofu-based vegan egg salad. Firm tofu gives the right boiled egg texture, but black salt (kala namak) is the secret ingredient for the eggy taste. It will still taste delicious if you skip it, though.

Tips

Pressed Tofu (Towel Method): Wrap the tofu block in a clean kitchen towel or a double layer of paper towels, then place it on a plate with a cast-iron skillet or heavy cutting board on top for about 20 minutes to squeeze out the water.

Pressed Tofu (Tofu Press Method): A tofu press is a kitchen gadget that comes in handy if you plan on cooking tofu frequently! Most cost less than $25 and use a spring mechanism to press excess liquid out of a block of tofu. Press the tofu for a minimum of 15 minutes before using it.

To stem a collard green and remove the midribs: Place the collard leaf on a cutting board, rib-side up. Use a sharp knife to cut on either side of the midrib to remove it and the stem completely.

Gluten-free version: To make this recipe gluten-free, use a gluten-free Dijon mustard.

Cashew Mayo: You will have extra Cashew Mayo. Store it refrigerated in an airtight container for up to 1 week, and use it for sandwiches, coleslaws, potato salads, and more!

Excerpted from EAT WHAT ELEPHANTS EAT: Vegan Recipes for a Strong Body and a Gentle Spirit. Copyright @ 2024 by Dominick Thompson. Photography Copyright © 2024 by Caitlin Bensel. Reproduced by permission of Simon Element, an imprint of Simon & Schuster. All rights reserved.

Yield: Makes 4 wraps

Time: 30 minutes

1¼ cup raw cashews
½ teaspoon fine sea salt
2½ tablespoons Dijon mustard or 2 teaspoons mustard powder
2 tablespoons fresh lemon juice
2 teaspoons apple cider vinegar
1 16-ounce package firm tofu, drained and pressed (see tip, recipe intro)
2 tablespoons nutritional yeast
1 garlic clove, minced
¼ to ¾ teaspoon black salt (kala namak) or sea salt to taste
¼ teaspoon freshly cracked black pepper
½ teaspoon ground turmeric
1 cup chopped bell pepper (about 1 medium pepper)
1 celery stalk, finely chopped
4 large collard leaves, washed, patted dry, and stemmed (see tip, recipe intro)

Instructions

To make Cashew Mayo, place the cashews in a bowl and add hot water to cover by about 1 inch. Soak for 20 minutes, then drain well. In a blender (preferably high-powered) or food processor, combine the soaked cashews, salt, 1 tablespoon of the Dijon mustard (or 1 teaspoon mustard powder), lemon juice, vinegar, and ¼ cup water. Blend on high for 2 to 4 minutes, until smooth and creamy.
To make the “egg” salad, place the tofu in a medium bowl and use a fork to break it up into small pieces. Stir in ¼ cup of the cashew mayo, the remaining 1½ tablespoons mustard (or 1 teaspoon mustard powder), nutritional yeast, garlic, black salt, pepper, and turmeric until well combined. Add the bell pepper and celery and stir to combine.
To assemble the wraps, lay the collard greens flat on a clean work surface. Working with one collard green at a time, place a ¼ cup scoop of the salad at the base and roll up, like a burrito, tucking in the sides as you roll. Cut in half and serve. Store leftover Cashew Mayo refrigerated in an airtight container for up to 1 week.

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Swiss Chard Wraps with Buffalo Cauliflower Rice

Nancy Macklin, RDN — Tue, 21 May 2024 17:33:33 +0000

Skip the bread and serve this satisfying filling in colorful Swiss chard leaves—you get all the flavor, with the bonus of an extra helping of greens! Fresh riced cauliflower, chewy brown rice, and cannellini beans soak up the flavor of a creamy homemade buffalo sauce. A tasty combo of cheesy nutritional yeast, tart apple cider vinegar, and maple syrup adds tantalizing kid-friendly flavor. Add hot sauce and cayenne pepper if you like things more spicy. Serve as a lunch or light meal garnished with chopped celery, shredded carrot, and sliced scallions.

Tip: To make this gluten-free, use gluten-free hot sauce.

For more inspiration, check out these tasty ideas:

Yield: Makes 12 wraps

Time: 30 minutes

1 cup chopped celery
1 cup chopped onion
6 cloves garlic, minced
½ cup low-sodium vegetable broth
1 12-oz. package fresh cauliflower rice
2 cups cooked brown rice
2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups)
2 tablespoons nutritional yeast
2 tablespoons apple cider vinegar
2 teaspoons hot sauce
1 teaspoon pure maple syrup
½ teaspoon cayenne pepper
3 Swiss chard leaves, center stalks removed, each leaf divided into four pieces
½ cup shredded carrot
¼ cup sliced scallions

Instructions

In a large saucepan cook ½ cup of the celery, the onion, and garlic over medium 3 minutes, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add cauliflower rice; cook 5 minutes or until just tender, adding additional broth if needed.
Add the remaining broth and the next seven ingredients (through cayenne pepper). Cover and simmer 5 minutes.
Spoon rice mixture into chard leaves. Top with the remaining celery, the carrot, and scallions.

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Taco Lettuce Wraps with Melon Salsa

Nancy Macklin, RDN — Wed, 16 Aug 2023 17:02:06 +0000

Fresh and filling, these taco lettuce wraps infuse chewy quinoa and hearty pinto beans with your favorite Mexican flavors to create a delicious handheld meal. Corn kernels add bursts of juicy sweetness to the grain medley while red onion offers a tangy crunch. The drool-worthy filling is spooned into tender lettuce leaves and topped with a cantaloupe salsa that gets a kick of heat from chopped jalapeño. Mint replaces cilantro in the salsa to add a fresh twist, which works perfectly to liven up the smoky, savory flavors of the taco filling. Feel free to add a drizzle of hot sauce or a dollop of vegan sour cream for extra oomph!

For more vegan lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 12 to 16 wraps

1½ cups dry tricolor quinoa
1 cup fresh or frozen sweet corn kernels
1 cup chopped red onion
3 cloves garlic, minced
2 tablespoons salt-free taco seasoning
1 15-oz. can no-salt-added pinto beans, rinsed and drained (1½ cups)
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups chopped cantaloupe
1 cup fresh salsa or pico de gallo
1 fresh jalapeño chile, seeded and finely chopped
2 tablespoons chopped fresh mint
2 tablespoons lime juice
12 to 16 green-leaf lettuce leaves
1 avocado, halved, seeded, peeled, and thinly sliced

Instructions

In a large saucepan combine quinoa, corn, ¾ cup of the onion, the garlic, taco seasoning, and 3 cups water. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until quinoa is tender. Remove from heat. Stir in pinto beans. Season with salt and black pepper.
Meanwhile, for salsa, in a medium bowl stir together the next five ingredients (through lime juice) and the remaining ¼ cup onion.
Fill lettuce leaves with quinoa mixture. Serve with melon salsa and avocado.

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Jambalaya-Style Collard Wraps

Nancy Macklin, RDN — Thu, 27 Jul 2023 17:26:11 +0000

Get classic Cajun flavors wrapped up in the South’s favorite leafy green when you make a batch of these scrumptious collard wraps. Saucy red beans and rice are simmered with bell peppers, okra, and tomatoes in a spicy Cajun seasoning to create a jambalaya-style filling. While the mixture melds together on the stovetop, you’ll trim and shape sturdy collard leaves into perfect wraps to create a burrito-style meal. Simply spoon the filling down the center of each leaf, give it a tuck and a roll, and then sink your teeth into this portable dish that puts the South in your mouth with every bite.

For more vegan recipes inspired by Southern cuisine, check out these tasty ideas:

Yield: Makes 16 wraps

1 cup chopped celery
1 cup chopped onion
1 cup chopped green bell pepper
6 cloves garlic, minced
2 cups low-sodium vegetable broth
1½ cups dry brown rice
2 teaspoons chopped fresh thyme
1 15-oz. can no-salt-added red beans, rinsed and drained (1½ cups)
1 14.5-oz. can no-salt-added fire-roasted diced tomatoes, undrained
2 cups sliced fresh or frozen okra (optional)
2 tablespoons salt-free Cajun seasoning
2 tablespoons red wine vinegar
8 scallions, sliced
Sea salt, to taste
Freshly ground black pepper, to taste
16 fresh collard leaves

Instructions

In a large pot cook celery, onion, bell pepper, and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add vegetable broth, rice, thyme, and 1 cup water. Bring to boiling; reduce heat. Cover and simmer 35 minutes or until tender. Add the next five ingredients (through vinegar). Cook 3 to 4 minutes or until okra is tender. Remove from heat. Stir in scallions. Season with salt and black pepper.
Meanwhile, prep collard leaves by slicing off the stem ends. Spoon rice mixture in the center of each leaf. Fold in sides and roll up burrito-style. Secure with a toothpick, if needed. Halve crosswise to serve. If you like, sprinkle with additional fresh thyme.

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Grilled Summer Veggie Wraps

Nancy Macklin, RDN — Thu, 20 Jul 2023 17:10:14 +0000

If you thought lettuce cups weren’t filling enough to be served as a main course, think again: These hearty veggie wraps feature a satisfying medley of char-grilled eggplant, bell pepper, and zucchini. While the colorful veggies are enough to make you salivate, the real star of the show is chickpeas, which get a triple appearance in this scrumptious dish. Each lettuce leaf is slathered in creamy hummus before being piled high with toppings, while whole chickpeas are tossed into the veggie mix and aquafaba (chickpea liquid) emulsifies the smoky citrus dressing. Romaine leaves are sturdy enough to act as edible flatware and add a satisfying crunch to each bite. When you want a veg-forward meal to fill a rumbling tummy, fire up the grill and whip up a batch of these wonderful wraps to satisfy your cravings.

Tip: Vegetable mixture can be made ahead and chilled to use in cold wraps.

For more lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 12 wraps

1½ 15-oz. cans no-salt-added chickpeas, drained, and 3 tablespoons liquid (aquafaba) reserved
3 tablespoons lemon juice
4 teaspoons tahini
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 medium eggplant, cut into ¾-inch slices
1 medium zucchini, quartered lengthwise
2 medium red and/or green bell peppers, quartered lengthwise
1 medium onion, cut into ½-inch slices
Sea salt, to taste
Freshly ground black pepper, to taste
12 romaine lettuce leaves
1 8-oz. container oil-free hummus (1 cup)
¼ cup chopped fresh parsley
2 tablespoons pine nuts, toasted
Lemon wedges

Instructions

Rinse and drain chickpeas, reserving 3 tablespoons aquafaba for dressing. For dressing, in a small bowl stir together aquafaba and the next five ingredients (through garlic powder).
Grill eggplant, zucchini, bell peppers, and onion, covered, over medium-high 5 to 10 minutes or until tender and lightly charred, turning once. Use half of the dressing to periodically brush over vegetables as they cook.
Transfer vegetables to a cutting board. When cool enough to handle, cut vegetables into bite- size pieces. Season with salt and black pepper.
Spread each lettuce leaf with about 1 tablespoon hummus. Top with chickpeas and grilled vegetables. Drizzle with the remaining dressing. Sprinkle with parsley and pine nuts. Roll romaine around filling and serve with lemon wedges.

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Curry Chickpea Lettuce Wraps

Nancy Macklin, RDN — Wed, 10 May 2023 17:09:30 +0000

Need a healthy, hunger-busting lunch recipe that will keep you full until dinnertime? These delightful chickpea wraps will do the trick. Each tender lettuce leaf cradles a goldmine of flavor thanks to the tangy curried salad dressing that will leave you savoring every last bite. Tofu creates a creamy texture while Dijon mustard, curry powder, and crushed red pepper amplify the Indian-inspired flavor profile. Tart dried cranberries, refreshing celery, and crunchy pecans are added to the hearty chickpeas to create a mixture that’s reminiscent of a classic deli chicken salad—except our vegan version is far healthier and packed full of plant-based power foods!

Pro tip: Don’t rinse the chickpeas; a light coating of aquafaba will help bind the filling. You’ll also use aquafaba in the dressing to make it extra smooth.

For more amazing lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 8 wraps

Time: 30 minutes

Ingredients

CURRY SALAD DRESSING

½ of a 12-oz. package light silken tofu
¼ cup aquafaba
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
2 teaspoons curry powder
¼ teaspoon crushed red pepper (optional)
2 tablespoons unsweetened, unflavored plant-based milk

WRAPS

2 15-oz. cans no-salt-added chickpeas, drained and liquid (aquafaba) reserved
½ cup chopped celery
½ cup chopped red bell pepper
½ cup dried cranberries
4 scallions, sliced
Sea salt, to taste
Freshly ground black pepper, to taste
Red leaf or bibb lettuce leaves
2 tablespoons chopped pecans, toasted
Crispbread crackers (optional)

Instructions

For Curry Salad Dressing, in a small blender or food processor place tofu, aquafaba, maple syrup, Dijon mustard, curry powder, and, if desired, crushed red pepper. Cover and blend until smooth, gradually adding plant-based milk until dressing is pourable. Refrigerate if not using immediately.
For wraps, coarsely chop chickpeas and place in a large bowl. Add celery, bell pepper, cranberries, and scallions. Drizzle with Curried Salad Dressing and toss to coat. Season with salt and black pepper.
Spoon chickpea mixture into lettuce leaves and sprinkle with pecans. If desired, serve with crispbread crackers.

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Chickpea Wraps with Homemade Spinach Tortillas

Darshana Thacker Wendel — Wed, 03 May 2023 17:18:14 +0000

Gobble up one of these wholesome chickpea wraps when you’re craving something fresh, filling, and full of flavor. While you’re welcome to buy your own whole wheat spinach tortillas, our homemade version is easy to make and extra delicious. The combination of almond flour and whole wheat flour make them super soft, and a dash of lemon juice adds subtle brightness to the earthy spinach. Simply cook them on a skillet until air bubbles form in the dough and you’ll have a stack of delicious homemade wrappers in no time. Each green tortilla is filled with mashed chickpeas, crunchy fresh veggies, and a tangy cashew lemon sauce that will leave you licking your fingers. Perfect for a grab-and-go lunch or to pack in your kid’s lunchbox, these hunger-busting wraps will fuel your day with plant-based goodness.

Tip: To keep tortillas soft when reheating them, place in a skillet and cover with a clean damp kitchen towel. Heat 1 minute over medium-low, then flip and heat 1 minute more. Or wrap one or more tortillas in a clean damp towel.

For more healthy vegan wraps, check out these tasty ideas:

Yield: Makes 8 wraps

2 cups fresh spinach
½ cup almond flour
5 tablespoons lemon juice
2½ cups white whole wheat flour
¾ teaspoon sea salt
1 teaspoon regular or sodium-free baking powder
½ cup all-purpose flour, for dusting
½ cup raw cashews
1 tablespoon lemon zest
3 cloves garlic
1 15-oz. can chickpeas, rinsed and drained (1½ cups)
3 cups salad greens
2 large tomatoes, thinly sliced
1 large carrot, grated
2 Persian cucumbers, thinly sliced
Hot sauce (optional)
½ cup finely chopped fresh cilantro

Instructions

For tortillas, in a food processor combine spinach, almond flour, 2 tablespoons lemon juice, and ¾ cup water. Process until creamy. Add whole wheat flour, salt, and baking powder. Process on low 3 to 5 minutes or until dough is soft and stringy. Let dough rest 10 to 15 minutes.
Dust a large cutting board with all purpose flour. Place dough on prepared surface and knead a few times. Divide dough into eight equal portions.
Roll one portion into a ball; roll ball in flour. Using a rolling pin, roll out into a thin, even disk about 8 inches in diameter.
Heat a large nonstick skillet over medium. Place tortilla on the hot skillet. Cook 2 to 3 minutes or until surface appears dry and bubbles form. Flip and cook 1 to 2 minutes more or until tortilla puffs up. Transfer tortilla to a kitchen towel-lined basket. Cover with another kitchen towel to keep warm.
Repeat steps 3 and 4 with remaining dough, stacking cooked tortillas in the towel-lined basket as you go.
For cashew lemon sauce, in a blender combine raw cashews and ¾ cup water. Cover and blend until creamy. (It may take a minute or two if using a regular blender instead of a high-speed blender.) Add 3 tablespoons lemon juice, the lemon zest, garlic cloves, and sea salt to taste. Blend to a creamy sauce. Taste and adjust seasoning. Refrigerate in an airtight container up to 5 days.
For wraps, use a fork to mash chickpeas in a bowl. Spread tortillas with mashed chickpeas, then top with salad greens, tomatoes, carrot, and cucumbers. Drizzle each with 2 tablespoons of cashew lemon sauce and a dash of hot sauce (if using). Sprinkle with cilantro. Roll up wraps, securing with toothpicks if necessary.

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White Bean Wraps with Pickled Cucumber and Mint

Shelli McConnell — Wed, 25 May 2022 16:53:48 +0000

These flavorful wraps hit the spot when you’re looking for a quick meal that’s both refreshing and filling. Creamy cannellini beans are mashed with aromatic mint and slathered on a tortilla, which gets piled with greens, red onion, and tangy pickled cucumber. Quick-pickling the cucumber and onions infuses them with zingy flavor while still maintaining their satisfying crunch. Feel free to add in other veggies—such as radishes, carrots, or beets—to the pickling juices if you want a heftier wrap.

Yield: Makes 4 wraps

1 medium English cucumber, thinly sliced (3 cups)
½ teaspoon coarse sea salt
1 medium red onion, thinly sliced (1 cup)
⅓ cup apple cider vinegar
2 cloves garlic, thinly sliced
2 teaspoon pure maple syrup
1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
3 tablespoon chopped fresh mint
4 8-inch whole wheat tortillas
2 cups fresh baby greens

Instructions

Place cucumber slices in a colander. Sprinkle with salt; toss to coat. Let stand 30 minutes. Rinse and drain; pat dry with paper towels. In a bowl combine cucumber and onion slices, vinegar, garlic, and maple syrup; stir to coat. Cover and chill 3 hours or overnight. Drain before using.
In a small bowl, mash beans until smooth. Stir in mint. Spread bean mixture over tortillas. Top with pickled mixture and greens. Roll up tortillas.

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