tangy tofu lettuce wraps


First, a confession: I seriously over-cooked this poor tofu. It turned out more like tofu-jerky… hey, maybe I’m on to something? But rather than wait until I bought more at the store, thereby procrastinating this post even more, I decided to follow through in hopes you’ll let it slide. I mean, it sounded like little rocks hitting the plate…

008I tried to be cool and slice the tofu into a different shape, rather than the characteristic cube, but I see that helps it cook more evenly. But not to worry, coating these babies in my secret weapon (Stubb’s Original Bar-B-Q Sauce) saved the day. This is my all time favorite BBQ sauce, from right here in Austin. It says it right on the label: “Made right. This is the real deal. And its tangy tomato, vinegar, molasses and black pepper are gonna treat you right.” Also, it contains all-natural, gluten free ingredients. As a BBQ snob from Georgia (from when I used to eat meat), I have to admit this sauce satisfies all the right requirements: thick, smooth, tangy-sweet, and good enough to make charred tofu appealing. Moving on.

The next save the day ingredient is something I’d never tried before, but is now a kitchen staple, Israeli Couscous.  It contains two ingredients: wheat flour and water, and has about the same nutritional profile as the regular smaller grain couscous but slightly less calories, protein and fiber by weight (due to the extra water I’m guessing). It’s not as nutritionally dense as quinoa, which has 8 grams of protein, 4 grams of fiber, and 3 grams of fat per 1/3 cup uncooked. (Israeli Couscous has 6 grams of protein, 2 grams of fiber, and 0.5 grams of fat per 1/3 cup). I really enjoyed it’s nutty flavor and chewy bite. The little bit of stickiness makes it perfect for holding lettuce wraps together, and if you’re looking to shave a few calories, it’s a great option. Plus, it kind of looks like Dippin Dots.



  • 1 package firm organic tofu
  • 1 Tbsp. oil (I’m on an avocado oil kick)
  • 1 cup Israeli Couscous
  • 1 1/2 cup low sodium vegetable stock
  • 1/2 cup BBQ sauce (insert favorite… mine is Stubbs)
  • 1 cup cherry tomatoes, halved
  • 1/4 cup raw broccoli florets, chopped small
  • 1/2 avocado, sliced into chunks
  • 4-5 large organic green leaf lettuce stalks


  1. Bring vegetable stock to a boil in a 2 qt. pot.
  2. Remove from heat and stir in Israeli Couscous, add tomatoes and broccoli, cover and leave to stand for 10 minutes. After 10 minutes, drain any excess water and fluff with fork.010
  3. Meanwhile, heat 1 Tbsp. avocado oil in non-stick skillet.
  4. Add tofu and sauté until lightly browned, flip pieces to cook evenly, remove from heat and coat in BBQ sauce.
  5. Lay lettuce beds flat on plate and spoon on couscous mixture.
  6. Top with tofu, and add avocado for garnish.
  7. Wrap em up and enjoy!



You’ll have couscous left over, which I counted as a plus. This really makes for a great, healthy light meal, and it’s quick and easy. My suggestion? Now that football season is here (finally!!), make these as a perfect game-watching side to bring to get togethers and cook-outs! Sure to be a crowd pleaser. And on that note, Go Dirty Birds!! 🙂

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