A vegan lettuce wraps recipe that will blow your mind. These healthy wraps are made with lentils, avocado, mango, carrot and an out of this world green Tahini Sauce.
On a delicious ranking scale of 1-5 this vegan wrap recipe is a SIX! And the secret to it is the green Tahini Sauce. The sauce on top of the varied wrap toppings is a flavor explosion like you’ve never tasted before.
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 vegan 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.
Choose a legume, such as lentils, as protein in order to make the lettuce wraps vegan and at the same time ensure you have some healthy carbohydrates in your meal. All legumes are great but lentils are fantastic for this because of their nutty flavor.
Add carrots for color and crunch, avocado as a healthy fat and stomach filler, mango as contrasting sweet and sour touch and lastly microgreens and the most delicious tahini sauce in the world to make sure they taste unbelievably good.
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-style. I probably should have called these vegan lettuce tacos instead of wraps but I didn’t want to confuse people. It’s not a taco filled with lettuce. It’s butter lettuce as a wrapper.
I’ve still got to warn you though, these Vegan Lettuce Wraps are a bit of a mess to eat, so so so delicious though, you won’t mind. Promise!
Which lettuce is best for wraps?
In my opinion butter lettuce is the best lettuce for wraps. The outer leaves are large and pliable and don’t break. They are easy to roll or fold into taco form but sturdy enough to not rip immediately.
Romaine lettuce leaves can work if you don’t fold or roll them. They are sturdy so you can fill them with all the toppings and then roll up only the sides. Do not roll or bend at the stalk or they will break.
Two other vegan recipes using this same sauce that you may like are:
Vegan Lentil Lettuce Wraps
Ingredients
- 1/2 Tbsp coconut oil
- 1 small onion
- 1.5 cups cooked lentils small can
- 1 Tbsp apple cider vinegar
- 1-2 butter lettuce
- 4 carrots
- 2 avocados ripe but firm
- 2 mangos ripe but firm
- microgreens for garnish
- 2 hands full basil leaves
- 1 hand full cilantro leaves
- 1 Tbsp honey
- 3 cloves garlic
- 1/4 cup rice vinegar
- 1 Tbsp soy sauce or tamari
- 2 Tbsp olive oil
- 2 Tbsp tahini unsweetened & unsalted
- 1/2 lemon juice only
- deseeded jalapeño optional
Instructions
- Rinse butter lettuce and microgreens carefully and spin dry.
- Peel and grate or julienne carrots.
- Peel and slice avocados and mangos
- Peel and finely chop onion.
- Heat coconut oil in a large pan over medium heat.
- Fry onion until translucent, then add lentils and warm up for maybe 2 minutes. Season with sea salt and apple cider vinegar.
- Make the Tahini Sauce by adding basil leaves, cilantro leaves, honey, garlic, rice vinegar, soy sauce, tahini, olive oil, lemon juice, and jalapeño to a blender and blend until smooth.
- Now build your wraps by placing one lettuce leave on a plate, top with lentils, carrot slices, avocado slices, mango slices, microgreens and loads of green Tahini Sauce. Repeat until you run out of leaves.
Notes
Nutrition
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Emmanuel says
Thank you very much, Lorena. I also had to replace mango with orange (as it is not the season at all, here in Cape Town), but the wraps still tasted excellent, and were a complete success with my guests :)