A healthy lettuce wrap recipe that will blow your mind. It’s one of the most delicious things ever created! These Vegan Lettuce Wraps are made with lentils, avocado, mango, carrot and an out of this world Tahini Herb Sauce.
On a delicious ranking scale of 1-5 THESE Vegan 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 vegan 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 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.
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 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 vegan lettuce wraps here 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 vegan 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 vegan lettuce 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.
Vegan Lentil Lettuce Wraps
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.
Ingredients
- 1 Tbsp coconut oil
- 1 small onion (chopped)
- 2 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
Instructions
- 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.
Recipe Notes
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Emmanuel says
June 11, 2019 at 5:02 pmThank 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 :)
Emmanuel says
June 6, 2019 at 3:58 pmHi Lorena,
Thank you very much for this recipe.
I am hosting two vegan friends tomorrow eve, and as the typical meat-lover French man, I find myself pulling out the hair of my already bold skull! : )) Hence this seemingly super yummy should really come in handy.
Two quick ones if you will:
– the oignon, is it a spring onion, a “regular” one, perhaps a red one for more sweetness? And what quantity do you put for 4 people? (in grammes, if not too much to ask?)
– someone asked if using beans instead of the lentils is acceptable and I’ve seen you responded positively. What beans are we talking about here, Mangetout, Snap peas perhaps?
Thank you very much
Emmanuel
Lorena says
June 7, 2019 at 7:27 pmHi Emmanuel, I recommend yellow onion but red will work just fine as well, maybe about 50-70g. I don’t recommend Mangetout or snap peas as they are considered a vegetable, not a protein. Lentils and other legumes are an important part of vegan nutrition. Lentils and soy beans have the highest amount of iron in any plant protein. You could replace the lentils by edamame for example and the lettuce wraps wouldn’t lose any nutritional value and fill your guests up. With snap peas they will most likely be hungry after dinner.
WENDY says
February 17, 2019 at 1:10 pmI can’t find the recipe for the tahini sauce. Am I crazy?
Lorena says
February 18, 2019 at 9:10 amThe link is in the second paragraph of the blog post :) But here it’s again: https://greenhealthycooking.com/out-of-this-world-tahini-herb-sauce/
Kelly says
February 14, 2019 at 4:23 pmWhat can we replace the mango with due to a mango allergy?
Lorena says
February 15, 2019 at 11:48 amI’m thinking orange slices would taste pretty amazing. Make sure you peel them out of their skin. It’s a little extra work but so worth it!
Basket Organic says
February 5, 2019 at 1:00 amThis is really healpfull.Thanku so much sharing this grate knowledge
Donna says
May 26, 2018 at 11:02 am35 grams of fat?
Lorena says
May 27, 2018 at 9:58 pmThat was clearly calculated wrong. Thanks for pointing it out. Just did a recalculation :) It’s still high but accurate. Coconut oil and avocado are the main culprits. All healthy fats.
caitlin ahrens says
January 14, 2018 at 9:05 pmHow many wraps per serving
Lorena says
January 14, 2018 at 11:26 pmApproximately 4-5 depending on the size of your lettuce leaves.
Fifi says
July 25, 2017 at 4:53 pmCan I use beans instead of lentils
Lorena says
August 2, 2017 at 7:54 amYes, that sounds good. Chickpeas taste great in it, too.
geet says
July 25, 2017 at 4:05 ammaking this look on a video is a good idea Lorena, cheers!
Lorena says
August 2, 2017 at 7:56 amThank you :)
Karen says
June 9, 2017 at 8:49 pmThese 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!
Lorena says
June 10, 2017 at 7:51 pmWoooow, 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 😃
Mimi says
April 16, 2017 at 2:31 pmMade these for Easter! Oh, my… totally wonderful presentation and quite delicious! Thanks!
Lorena says
April 18, 2017 at 9:32 amThank 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
Betty says
March 16, 2017 at 12:21 amI 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. :)
Lorena says
March 18, 2017 at 12:06 amI’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
joanna says
March 9, 2017 at 7:24 amHi, 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!
Lorena says
March 9, 2017 at 3:20 pmHi 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 :)
Irene S. Hodge says
January 16, 2017 at 1:07 amThese 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…
Lorena says
January 17, 2017 at 12:26 pmThank 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
Jessica says
September 20, 2016 at 1:03 pmHOLY 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!!!!
Lorena says
September 20, 2016 at 7:43 pmJESSICA!!! 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!! ?
Larissa says
June 25, 2016 at 9:30 pmare these raw
Lorena says
June 26, 2016 at 11:47 pmThe 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.