Vegan Lettuce Wraps

These Vegan Lettuce Wraps are fresh, crunchy, and bursting with savory flavor. Filled with a delicious mix of plant-based protein and vegetables, they’re a healthy, satisfying, and quick meal perfect for lunch, dinner, or meal prep.

Why You’ll Love This Recipe

• Fast and fresh: Ready in under 30 minutes with minimal cooking.
• Customizable: Use chickpeas, tofu, or plant-based crumbles—add your favorite veggies and sauces.
• Healthy and light: Low-carb, gluten-free, and packed with fiber and nutrients.
• Perfect for meal prep: Prepare the filling in advance and assemble when ready to eat.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Butter or Bibb lettuce leaves
• Tofu, chickpeas, or plant-based meat crumbles
• Onion, diced
• Carrot, shredded
• Mushrooms or water chestnuts, chopped
• Garlic, minced
• Ginger, grated
• Soy sauce or tamari
• Hoisin sauce or peanut sauce
• Sesame oil
• Optional toppings: green onions, crushed peanuts, sesame seeds, cilantro

Directions

1. Prep lettuce: Wash and dry lettuce leaves, then set aside.
2. Cook filling: In a skillet over medium heat, sauté onion, garlic, and ginger in sesame oil until fragrant. Add tofu (crumbled), chickpeas (mashed), or crumbles and cook until golden.
3. Add vegetables: Stir in carrots, mushrooms, and any other desired veggies. Cook for 3–5 minutes.
4. Season: Stir in soy sauce and hoisin or peanut sauce. Cook until everything is well combined and heated through.
5. Assemble wraps: Spoon warm filling into lettuce leaves and top with your favorite garnishes.
6. Serve: Enjoy immediately for best texture.

Servings and timing

• Servings: 4–6 lettuce wraps
• Prep time: 10 minutes
• Cook time: 10–15 minutes
• Total time: 20–25 minutes

Variations

• Chickpea version: Mash half the chickpeas for a chunky texture.
• Mushroom-tofu mix: A savory combo with earthy depth.
• Spicy: Add sriracha or chili paste to the sauce for heat.
• Nutty: Use peanut or tahini sauce for a rich, creamy finish.
• Low-carb: Omit hoisin sauce and sweeteners.

Storage/Reheating

• Refrigerator: Store the filling in an airtight container for up to 3 days. Keep lettuce separate.
• Reheat: Warm filling in a skillet or microwave before assembling.
• Freezing: Freeze the cooked filling only; thaw and reheat before using in fresh lettuce.

FAQs

What kind of lettuce is best for wraps?

Butter lettuce or Bibb lettuce is ideal for its softness and shape, but romaine or iceberg can also work.

Can I make this nut-free?

Yes—use sunflower seed butter or skip the nut-based sauce entirely.

Is this recipe gluten-free?

Use tamari instead of soy sauce and check that your sauces are gluten-free.

Can I make the filling ahead of time?

Absolutely! Store it in the fridge and reheat when ready to serve.

How do I keep the lettuce crisp?

Wash and dry thoroughly, then store in a container lined with paper towels.

Are these wraps spicy?

They’re not spicy by default, but you can add chili sauce to turn up the heat.

Can I use lentils instead of tofu or chickpeas?

Yes—cooked lentils make a great protein-packed alternative.

What sauce goes best with these wraps?

Hoisin, soy-ginger, or a peanut sauce all pair wonderfully.

Can I serve this as a bowl instead?

Definitely—serve the filling over rice or quinoa for a heartier option.

What sides go well with vegan lettuce wraps?

Try miso soup, cucumber salad, or edamame for a light and balanced meal.

Conclusion

Vegan Lettuce Wraps are a deliciously easy way to enjoy a light, protein-rich, and flavor-packed meal. Whether you use tofu, chickpeas, or plant-based crumbles, these wraps are endlessly customizable and perfect for any diet or schedule. Fresh, healthy, and full of texture—they’re bound to become a staple in your kitchen.

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