Maple Butternut Squash Tofu Lettuce Wraps


Difficulty Level: 
Diet Type: 
Recipe Source: 
Dean's List Blogger, Nicole Perry | Pumps & Iron
Recipe Rating: 
  • 1 heaping cup diced butternut squash (cut into ½-inch cubes)
  • 7oz Nasoya firm tofu (half a container)
  • 1 cup dry quinoa
  • 1 head of lettuce for wraps
  • Handful pecans
  • Handful dried cranberries
  • 3 chives, chop the green parts (discard the white)
  • 1 small apple, peeled, cored and chopped


For the marinade:

  • 2 tbsp maple syrup thinned with ½ tbsp water
  • 2 tbsp apple cider vinegar
  • 2 tbsp extra virgin olive oil
  • Salt & pepper to taste
Preparation Method: 


1. Sandwich the tofu between paper towels and two plates. Place something heavy (for example, a jar of tomato sauce) on the top plate to put pressure on the tofu. Let it sit for 1-3 hours so that the water can drain from the tofu. If you’re in a time crunch, 30 minutes will suffice; although I find the tofu absorbs the marinade much better if properly drained.

2. Mix together the marinade ingredients. Cut the tofu into ½-inch cubes and place in marinade with butternut squash. Cover and let it soak for at least 30 minutes (3+ hours is ideal).

3. Preheat oven to 400 degrees Fahrenheit.

4. Line a baking sheet with parchment paper and spread tofu/squash mixture onto it. Save the leftover marinade.

5. Bake for 15 minutes, toss, bake for another 15 minutes. Tofu should look golden brown. You may have to toss again and bake for 5-10 additional minutes depending on your oven.

6. Meanwhile, cook the quinoa. Add 1 cup dry quinoa to 1 ½ cups boiling water. Bring to simmer for 10-12 minutes, or until quinoa is easily fluffed with a fork. When it’s done, mix in any residual marinade.

7. Add the squash, tofu, pecans, cranberries, chives and apple to the quinoa and mix together.

8. Serve with a leaf of lettuce as a wrap.


Submitted by Nicole from Pumps & Iron |


Learn More about Nicole on Tofu U


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