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
Hi 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
Hi 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
I can’t find the recipe for the tahini sauce. Am I crazy?
Lorena says
The 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
What can we replace the mango with due to a mango allergy?
Lorena says
I’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
This is really healpfull.Thanku so much sharing this grate knowledge
Donna says
35 grams of fat?
Lorena says
That 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
How many wraps per serving
Lorena says
Approximately 4-5 depending on the size of your lettuce leaves.
Fifi says
Can I use beans instead of lentils
Lorena says
Yes, that sounds good. Chickpeas taste great in it, too.
geet says
making this look on a video is a good idea Lorena, cheers!
Lorena says
Thank you :)
Karen says
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!
Lorena says
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 😃
Mimi says
Made these for Easter! Oh, my… totally wonderful presentation and quite delicious! Thanks!
Lorena says
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
Betty says
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. :)
Lorena says
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
joanna says
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!
Lorena says
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 :)
Irene S. Hodge says
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…
Lorena says
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
Jessica says
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!!!!
Lorena says
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!! ?
Larissa says
are these raw
Lorena says
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.