The Vegan Bodybuilder's Cookbook: Essential Recipes and Meal Plans for Plant-Based Bodybuilding by Samantha Shorkey & Amy Longard

Author:Samantha Shorkey & Amy Longard [Shorkey, Samantha & Longard, Amy]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-02-03T23:00:00+00:00

LETTUCE WRAPS WITH SMOKED TOFU

NUT-FREE, GLUTEN-FREE

Prep time: 10 minutes | Cook time: 25 minutes

This recipe was actually inspired by one of my restaurant favorites. I was determined to come up with my own rendition, with more protein and less fat. Now I make them at home all the time and use that extra spending money to buy more gym leggings. It’s a win-win. SERVES 4

1 (13-ounce) package organic, extra-firm smoked tofu, drained and cubed

1 tablespoon coconut oil

½ cup yellow onion, finely chopped

3 celery stalks, finely chopped

1 red bell pepper, chopped

Pinch salt

1 cup cremini mushrooms, finely chopped

1 garlic clove, minced

½ teaspoon ginger, minced

3 tablespoons Bragg Liquid Aminos, coconut aminos, or tamari

½ teaspoon red pepper flakes

Freshly ground black pepper

8 to 10 large romaine leaves, washed and patted dry

1.Preheat the oven to 350°F. Line a baking sheet with parchment paper or a silicone liner; then place the tofu cubes in a single layer. Bake the tofu cubes for 25 minutes, flipping them after 10 to 15 minutes. Set aside.

2.Meanwhile, warm the coconut oil in a nonstick sauté pan over medium-high heat. Add the onion, celery, bell pepper, and salt and cook for about 5 minutes or until the onions are slightly translucent. Add the mushrooms, garlic, and ginger and sauté for about 5 minutes more or until the mushrooms begin to release water. Lower the heat to medium and add the aminos or tamari and the red pepper flakes.

3.Add the baked tofu cubes to the pan and sprinkle with pepper. Sauté for a few minutes more, until the tofu is coated with sauce and the veggies are tender.

4.To serve, scoop as much of the veggie and tofu mixture into each romaine leaf as you’d like.

SUBSTITUTION TIP

Wrap the tofu with iceberg lettuce leaves instead of romaine for a switch. Collard greens and endives also work, or you can opt for rice wraps. Faux chick’n strips make a tasty swap for the smoked tofu.

RECIPE TIP

The filling for these wraps can be stored in an airtight container in the refrigerator for up to 5 days. Assemble just before eating to avoid soggy romaine leaves.

Per Serving Total Calories: 160; Total Fat: 8g; Saturated Fat: 4g; Cholesterol: 0mg; Sodium: 828mg; Total Carbohydrate: 6g; Fiber: 1g; Sugars: 3g; Protein: 14g

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