Moo Shu, traditionally a stir-fried dish with tender vegetables and savory meats wrapped in thin pancakes, hails from Shandong province in Northern China. But his plant-based version uses tofu for the protein source instead of meat.
Though it may sound like an American-Chinese invention, Moo Shu has deep roots in authentic Chinese cuisine, named after the osmanthus flower due to its resemblance in shape. Over the years, Moo Shu has evolved, and now we have a fresh, vegetarian twist: Moo Shu Tofu Lettuce Wraps.
If you’re looking for a fun, flavorful, and healthier alternative to traditional Moo Shu, look no further. These Moo Shu Tofu Lettuce Wraps provide a satisfying crunch, packed with protein-rich tofu, crisp vegetables, and a delightful savory sauce — all wrapped in vibrant lettuce leaves, offering a low-carb and gluten-free version of this beloved dish.
Why Tofu?
Tofu is a versatile ingredient that soaks up all the delicious flavors you pair it with, making it a perfect substitute for meat in dishes like Moo Shu. When cooked properly, tofu has a crispy exterior and a creamy interior, offering the perfect contrast to the crunchy vegetables and fresh lettuce wraps. Plus, it’s a great source of plant-based protein, making these wraps filling and nutritious.
Ingredients You’ll Need:
- 14 ounces firm tofu drained
- 2 cups shredded Napa cabbage
- 1 cup mung bean sprouts
- 1/2 cup shredded carrots
- 1/2 cup shiitake mushrooms destemmed and sliced
- 8 ounces canned sliced bamboo shoots drained
- 1/2 inch fresh ginger minced
- 3 clovers garlic minced
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon maple syrup
- 1/4 teaspoon ground black pepper
- 1 tablespoon toasted sesame seeds
- 3-4 scallions thinly sliced
- 1-2 heads Boston, Bibb, or butter lettuce leaves separated
How to Make Moo Shu Tofu Lettuce Wraps:
- Cut the tofu into 3 long slabs, the size of a deck of playing cards. Stack them up and them slice them in half the long way, then finally into ¼-inch-wide batons. Spread the pieces out on an air fryer rack or basket and air fry at 370℉ degrees for 15 minutes, flipping halfway through, until golden brown.
- Meanwhile, set a medium nonstick skillet over medium-high heat. Add the bean sprouts, carrots, mushrooms, bamboo shoots, ginger, and garlic, sautéing for about 5 minutes, until the cabbage has wilted a bit and the mushrooms are tender.
- Fold in the tofu and season the whole mixture with soy sauce, maple syrup, and black pepper. Combine gently so as not to break up the tofu. Cook for another 2 – 4 minutes, until hot all the way through and any excess liquid has evaporated.
- Transfer to a serving bowl and top with sesame seeds and scallions. To serve, spoon the stir fry onto lettuce leaves, fold up like a little wrap, and enjoy!
Why You’ll Love Moo Shu Tofu Lettuce Wraps:
- Healthy & Light: Using lettuce instead of pancakes makes these wraps a lighter, low-carb alternative. Plus, the tofu and veggies provide a hearty yet nutritious meal.
- Customizable: Feel free to swap out the vegetables or add extras like bean sprouts, scallions, or even fresh cilantro for added flavor.
- Fun & Interactive: Lettuce wraps are a hands-on meal. Whether you’re eating solo or sharing with friends and family, assembling your own wraps makes for an enjoyable dining experience.
- Vegan & Gluten-Free: Moo Shu Tofu Lettuce Wraps are both vegan and gluten-free, making them a great option for those with dietary restrictions.
Final Thoughts:
Moo Shu Tofu Lettuce Wraps take a beloved traditional dish and put a fresh, healthy spin on it. Whether you’re looking for a new way to enjoy tofu or simply want a lighter alternative to the classic Moo Shu, these wraps are sure to impress. With the perfect balance of savory, sweet, and crunchy, they’re not just a meal — they’re an experience.
Give them a try at home and enjoy a delicious, vibrant take on this Chinese classic!
Other whole food plant-based recipes you might like:
- Vegan Chinese Hot & Sour Soup
- Simple Vegan Sushi Bowls
- How to Make Fresh & Healthy Vegan Rainbow Summer Rolls
- Thai Red Curry with Tofu
- Spicy Thai Carrot Coconut Soup
Moo Shu Tofu Lettuce Wraps
Ingredients
- 14 ounces firm tofu drained
- 2 cups shredded Napa cabbage
- 1 cup mung bean sprouts
- 1/2 cup shredded carrots
- 1/2 cup shiitake mushrooms destemmed and sliced
- 8 ounces canned sliced bamboo shoots drained
- 1/2 inch fresh ginger minced
- 3 clovers garlic minced
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon maple syrup
- 1/4 teaspoon ground black pepper
- 1 tablespoon toasted sesame seeds
- 3-4 scallions thinly sliced
- 1-2 heads Boston, Bibb, or butter lettuce leaves separated
Instructions
- Cut the tofu into 3 long slabs, the size of a deck of playing cards. Stack them up and them slice them in half the long way, then finally into ¼-inch-wide batons. Spread the pieces out on an air fryer rack or basket and air fry at 370℉ degrees for 15 minutes, flipping halfway through, until golden brown.
- Meanwhile, set a medium nonstick skillet over medium-high heat. Add the bean sprouts, carrots, mushrooms, bamboo shoots, ginger, and garlic, sautéing for about 5 minutes, until the cabbage has wilted a bit and the mushrooms are tender.
- Fold in the tofu and season the whole mixture with soy sauce, maple syrup, and black pepper. Combine gently so as not to break up the tofu. Cook for another 2 – 4 minutes, until hot all the way through and any excess liquid has evaporated.
- Transfer to a serving bowl and top with sesame seeds and scallions. To serve, spoon the stir fry onto lettuce leaves, fold up like a little wrap, and enjoy!
Notes
Nutrition
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