This northern Chinese dish is traditionally made with pork and wrapped in thin wheat pancakes. In this lighter, vegetarian version, we substitute firm baked tofu for the pork, up the quantity of veggies, and wrap the goodness in large lettuce leaves (which sneaks in an extra serving of vegetables). For a heartier meal, serve the filling over a bed of rice instead of, or alongside, the lettuce wraps.
RD tip: It’s worth reading labels when buying hoisin sauce; look for a brand with lower sodium and no artificial flavors or preservatives. 

Active time: 20 minutes | Total time: 20 minutes

Healthy Mu Shu Tofu

Ingredients

• 1/4 cup (59g) all-natural hoisin sauce
• 2 tbsp rice vinegar
• 1 tbsp low-sodium soy sauce
• 2 tsp maple syrup
• 1 tsp dark sesame oil
• 1 tbsp canola oil
• 1 tbsp ginger, finely chopped
• 2 garlic cloves, chopped
• 6 oz (170g) plain baked tofu, cut into 1/4-inch thick strips
• 5 oz (142g) shiitake mushrooms, stems discarded, caps sliced (about 2 cups)
• 1 medium red bell pepper, thinly sliced
• 4 cups (280g) shredded cabbage
• 1/4 tsp ground white pepper
• 2 eggs, beaten
• 3 green onions, thinly sliced
• 1 head Boston lettuce, separated into whole leaves

Directions

In a medium serving bowl, whisk together the hoisin sauce, rice vinegar, soy sauce, maple syrup, and sesame oil. Set aside.

Heat a large wok over high heat. (No wok? A large, deep skillet works too — just note that it may take a minute or two longer for the vegetables to reach the same char since a skillet retains less concentrated heat than a wok’s curved base.) Add the canola oil and swirl to coat the bottom of the wok. Add the ginger and garlic and cook, stirring, until fragrant, about 30 seconds. Add the tofu, mushrooms, and bell pepper, and stir-fry until the mushrooms begin to brown, about 2 minutes. Push the mixture to one side of the wok.

Add the cabbage and white pepper to the empty side of the wok and stir-fry until the cabbage is wilted, about 2 minutes. Reduce the heat to medium, add the eggs and green onions, and toss everything together until the eggs are cooked, about 1 minute.

Transfer the filling to a large serving bowl. Serve with the Boston lettuce leaves and reserved sauce, allowing diners to spoon the filling into the lettuce leaves and drizzle with the sauce.

Serves: 4 | Serving Size: 1 1/2 cups filling, 4 lettuce leaves, 2 tbsp sauce

Nutrition (per serving): Calories: 239; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 443mg; Carbohydrate: 22g; Sugar: 14g; Dietary Fiber: 4g; Protein: 13g

Nutrition Bonus: Vitamin A: 55%; Vitamin C: 117%; Potassium: 414mg; Iron: 12%; Calcium 35%

Originally published June 11, 2019; Updated July 2026

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