Vegan Vietnamese Lemongrass "Meatball" Lettuce Cups
Here’s a yummy recipe from my friend Alison that will convince your family to eat tofu…and allow you to use that air fryer you got as a gift last holiday! I wasn’t an air fryer fan until I started making homemade falafel and meatball alternatives, and noticed that it works so well! (Don’t worry, if you don’t have an air fryer yet, you can use the oven.)
Whole organic soy = easy, inexpensive substitution for meat
Whole organic soy in the form of extra-firm crumbled tofu is an easy substitute for any recipe that calls for ground poultry or meat. It just needs a bit more flavor, since soybeans don’t automatically have that umami flavor of animal products. No fear, friends, you can recreate it with coconut aminos, toasted sesame oil and fish sauce (which is optional).
Whole organic soy from tofu - but also edamame and tempeh - is a great way to get a vegetarian protein with all of the essential amino acids needed for our muscles. It’s also inexpensive in comparison to meat, often costing $2-4 per container. Just make sure you buy organic, because you don’t want to eat genetically modified (GMO) soy products.
anti-inflammatory nutrition - (you won’t get man boobs from soy)
Many people are scared of soy because they think it will give them man-boobs or breast cancer, but the research jury is in: whole organic soy in the amount of about 1/2 cup per day on average is actually good for you. In fact, in a huge systematic review breast cancer survivors who ate a modest amount of whole soy actually decreased their risk of recurrence.
And if you’re a perimenopausal lady starting to notice hot flashes and night sweats, having a modest amount of whole organic soy in your diet can decrease vasomotor symptoms by about 20%. That’s pretty impressive in my world of feeling HOT.
Check out more on whole organic soy in my book Plants First and in my primer on nutrition. (In Plants First, I share my favorite brands of all of the products below!)
Prep time 20 minutes
Cook time 10-35 minutes
Serves 6
Ingredients
For the “meatballs”
1 (14-ounce) extra-firm tofu, drained and pressed
¼ cup ground flax
1 large shallot minced
2 tablespoons lemongrass paste
2 tablespoons finely chopped mint
1 tablespoon fish sauce (omit if vegan)
1 tablespoon coconut sugar
2 cloves crushed garlic
1 teaspoon finely grated ginger root
For the lettuce cup filling
1 tablespoon avocado oil
1 cup cooked quinoa*
2 cup store-bought shredded carrots
2 cups store-bought shredded cabbage
1 large shallot minced
¼ cup cilantro, loosely packed
¼ cup chopped parsley, loosely packed
2 tablespoons coconut aminos
Juice of ½ lime
1 teaspoon toasted sesame oil
For the sauce
¼ cup water
2 teaspoons fish sauce (omit if vegan)
2 tablespoons coconut aminos
1 teaspoon rice vinegar
1 small garlic clove minced
1 teaspoon toasted sesame oil
For serving
12 large or 18 small romaine leaves
Lime wedges
6 tablespoons coconut yogurt
*Note: this recipe calls for pre-cooked quinoa - do that first if you don’t have extra on hand.
Directions for oven + stove top
Preheat oven to 400 F if baking “meatballs.” Line a rimmed baking sheet with parchment paper.
Combine “meatball” ingredients in a large bowl, crumbling the tofu to the consistency of ground meat. Use a 1 tablespoon cookie scoop to shape mixture into meatballs and place on prepared baking sheet. Bake until crispy on the outside, about 25 minutes. Increase heat to broil and crisp the outside to a golden brown, about 3 minutes on each side.
Meanwhile, saute shallots, carrots and cabbage in avocado oil over medium heat. When the slaw is beginning to soften add cooked quinoa and heat mixture through. When mixture is warm, remove from heat and stir in herbs, coconut aminos, lime juice, and sesame oil.
Combine all of the sauce ingredients in a saute pan and bring to a boil, allowing the mixture to thicken a little. Add the “meatballs” and glaze them in the sauce.
Serve 2 “meatballs” and ½ cup quinoa filling in each romaine lettuce cups with a spritz of lime and dollop of coconut yogurt, if desired.
Directions for air fryer + stove top
Preheat air fryer as directed.
Combine “meatball” ingredients in a large bowl, crumbling the tofu to the consistency of ground meat. Use a 1 tablespoon cookie scoop to shape mixture into meatballs and place on prepared baking sheet. Airfry until crispy on the outside, about 5-10 minutes.
Meanwhile, saute shallots, carrots and cabbage in avocado oil over medium heat. When the slaw is beginning to soften add cooked quinoa and heat mixture through. When mixture is warm, remove from heat and stir in herbs, coconut aminos, lime juice, and sesame oil.
Combine all of the sauce ingredients in a saute pan and bring to a boil, allowing the mixture to thicken a little. Add the “meatballs” and glaze them in the sauce.
Serve 2 “meatballs” and ½ cup quinoa filling in each romaine lettuce cups with a spritz of lime and dollop of coconut yogurt, if desired.
Enjoy!