A healthy lettuce wraps recipe that will blow your mind. It’s one of the most delicious things I’ve ever created! Lentils, avocado, mango, carrot and an out of this world Tahini Herb Sauce.
On a delicious ranking scale of 1-5 THESE Vegan Lentil Lettuce Wraps are a FIVE! Yes, together with an Out of This World Tahini Herb Sauce, these are probably even a FIVE-POINT-FIVE! They are fresh, they are crunchy and creamy and salty and sweet and sour and spicy and yummy and delicious and delightful and simply highly pleasant to the taste.
I’ve made these healthy lettuce wraps many many times already. This means A LOT in the life of a food blogger. We don’t tend to repeat recipes too often. Who wants and needs 10 versions of the same chicken thighs in Tomato Sauce all on one website? Nobody! So, we cook something different almost every single day. I love to eat new and different things every day. Repetition bores me, but these, oh my God, these are so good I kept going to the store to buy the same ingredients over and over again to make the exact same wraps.
How to make healthy lettuce wraps
Add a mix of protein and vegetables/fruits and smother it all in a healthy but absolutely delicious sauce! That’s about it! The possibilities are endless. I chose lentils for these healthy wraps as protein in order to make them vegan and to make sure I have some healthy carbohydrates in my meal. I added carrots for color, avocado as a healthy fat and stomach filler, mango as contrasting sweet and sour touch and lastly sprouts and the most delicious tahini herb sauce in the world to make sure they taste unbelievably good.
This tahini herb sauce has made it into MANY recipes on Green Healthy Cooking. It’s amazing to drizzle on Kale Quinoa Stuffed Sweet Potatoes or Zucchini Noodles. It all started with these healthy lettuce wraps though. They are the reason I went into experimenting mode for the most amazing sauce of all times.
How to eat lettuce wraps
You can of course attempt to make real wraps but honestly it’s super hard and they kind of can’t hold their shape. I found it much easier to eat them taco-stlye. I probably should have called these healthy lettuce tacos but I didn’t want to confuse people. It’s not a taco filled with lettuce. It’s butter lettuce as a wrapper.
Which lettuce is best for wraps?
In my opinion butter lettuce is the best lettuce for wraps. The outer leaves are large and modable. They are easy to roll or fold into taco form but sturdy enough to not rip immediately. Does it HAVE to be butter lettuce? No. It can easily be a large romaine lettuce leaf. The important thing is that it’s a large and fairly moldable lettuce leaf.
Healthy Lettuce Wraps Video
| Prep Time | 20 minutes |
| Cook Time | 5 minutes |
| Servings |
- 2 Tbsp coconut oil
- 1 small onion (chopped)
- 4 cups cooked lentils
- 1 Tbsp apple cider vinegar
- head butter lettuce
- 4 carrots (grated)
- 2 avocado (ripe but firm)
- 2 mango (ripe but firm)
- Out of This World Tahini Herb Sauce
- sprouts for garnish
Ingredients
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- Wash butter lettuce leaves carefully and pat dry one by one.
- Peel and grate carrots.
- Peel avocados and cut into slices.
- Peel mango and cut into long skinny pieces.
- Wash alfalfa.
- Peel and finely chop onion.
- Heat coconut oil in a large pan over medium heat.
- Fry onion until translucent, then add cooked lentils and warm up for maybe 2 minutes.
- Season with salt and pepper to taste.
- Remove from heat, add apple cider vinegar and mix well.
- Now build your wraps by placing one lettuce leave on a plate, top with lentils, grated carrots, slices of avocado, slices of mango, sprouts and loads of Tahini Herb Sauce. Repeat until you run out of leaves.
are these raw
The lentils you mean? No they are cooked. Everything else is raw. If you spout the lentils you could in theory make this a fully raw meal.
HOLY GUACAMOLE! These are the tastiest things I have ever had the pleasure of eating. My husband (a meat loving omnivore) can’t get enough of these. I’ve even caught him drinking the tahini sauce. It truly is out of this world! These lentil wraps have every flavor. From the bottom of my heart, THANK YOU for introducing this recipe. And thank you to the pinterest algorithm that made it appear on my feed. YUM!!!!
JESSICA!!! Can I send you a virtual hug? You just drew the biggest smile with all teeth showing onto my face! I’m so happy you made them. Thank you for the kind words and yes, thank you Pinterest!! ?
These are fantastic! They have become a family favorite. I double the “Out of this World Tahini Herb Sauce”. My grown children have asked for copies of the recipes…This is a winner for vegans and omnivores…
Thank you so much for leaving this wonderful review of the recipe Irene! You made my day!! I’m so happy you like the recipe so much :D
Hi, I’m extremely interested but allergic to lentils, fava beans. Is there some kind of alternative? split peas? chick peas? Is there anything equivalent to lentils?
thanks!
Hi Joanna, I don’t feel comfortable recommending another legume if you are allergic to lentils and fava beans. Chances are you might be allergic to more legumes. Are you vegan? I not, you could maybe replace with shredded chicken. If you are maybe try some chopped up and sautéed mushrooms :)
I made these tonight for dinner. Wow. Were they every fabulous! The hubs and I both were in delicious food heaven. The sauce – wow – the sauce. I will be pouring it over everything – it’s that good. Thanks for a clean, healthy, tasty recipe. :)
I’m so happy you tried it Betty!! Isn’t that sauce just amazing?? I haven’t made it in a while actually. You just reminded me. When I first created it I made it almost every day in order to be able to put it on EVERYTHING, hahaha
Made these for Easter! Oh, my… totally wonderful presentation and quite delicious! Thanks!
Thank you coming back and letting me know Mimi!! You made my day! It makes me so happy when people try and like my recipes :D
These are the bomb! My husband, meat eater!!! Not only went back for seconds, but third plate full! The sauce is out of this world. I can make this every week and not get tired of it. Perfect healthy dish!
Woooow, what a review!! Thank you so much Karen. Thank you for coming back and writing such amazing feedback! You didn’t only make my day but my whole weekend 😃
making this look on a video is a good idea Lorena, cheers!
Thank you :)
Can I use beans instead of lentils
Yes, that sounds good. Chickpeas taste great in it, too.