These vibrant vegan lentil lettuce wraps are a fresh, wholesome twist on quick weeknight meals.
Packed with plant-based protein from lentils, heart-healthy fats from avocado, and fiber-rich vegetables, they deliver both nourishment and flavor in every bite.
Naturally low in carbs and saturated fat, these wraps make a light yet satisfying option that’s perfect for everyday cooking.
Easy to prepare, colorful, and nutrient-dense, they’re a go-to recipe for busy days.
Vegan Lentil Lettuce Wraps
Equipment
- 1-Large skillet
- 1 blender or food processor
- 1 cutting board
- 1 sharp knife
- 1 grater or julienne peeler
- 1 Citrus juicer
- 1 salad spinner (optional, for lettuce and microgreens)
Ingredients
- ½ tablespoon coconut oil
- 1 small onion finely chopped
- 1 ½ cups cooked lentils small can
- 1 tablespoon apple cider vinegar
- 1 –2 heads butter lettuce rinsed
- 4 carrots peeled and grated/julienned
- 2 avocados ripe but firm, sliced
- 2 mangos ripe but firm, sliced
- Microgreens for garnish
- 2 handfuls fresh basil leaves
- 1 handful fresh cilantro leaves
- 1 tablespoon honey or agave
- 3 cloves garlic peeled
- ¼ cup rice vinegar
- 1 tablespoon soy sauce or tamari
- 2 tablespoons olive oil
- 2 tablespoons tahini unsweetened, unsalted
- Juice of ½ lemon
- 1 deseeded jalapeño optional
Instructions
- Prepare and dry the greens: Gently separate the butter lettuce leaves, taking care not to tear them since they will serve as the wraps. Rinse them under cold water to remove any dirt, then dry them thoroughly using a salad spinner or by patting with a clean towel. Do the same with the microgreens, as excess water can make the wraps soggy and less sturdy.
- Wash and prep the vegetables: Peel the carrots and grate them finely or cut them into thin julienne strips for a crisp bite. Slice the avocados in half, remove the pit, and carefully scoop out the flesh before slicing into even strips. For the mangoes, peel and slice away the flesh from the pit, then cut into thin slices. Arrange the prepared vegetables neatly on a tray for easy assembly later.
- Chop the aromatics: Peel and finely dice the onion into small, even pieces so that it cooks quickly and blends well with the lentils. Peel the garlic cloves at this stage and set them aside for the sauce.
- Sauté the onion and heat the lentils: Warm a large skillet over medium heat and add the coconut oil. Once melted, add the onion and cook, stirring often, until translucent and fragrant. Stir in the cooked lentils and allow them to warm through for about two minutes. Season the mixture with a pinch of sea salt and apple cider vinegar to add brightness, then remove from the heat.
- Blend the creamy tahini-herb sauce: In a blender or food processor, add the basil leaves, cilantro leaves, honey or agave, garlic cloves, rice vinegar, soy sauce or tamari, olive oil, tahini, lemon juice, and deseeded jalapeño if using. Blend on high until smooth and creamy, scraping down the sides as needed to incorporate everything. Taste and adjust by adding more lemon juice, a touch of sweetener, or a pinch of salt to balance the flavors. Transfer the sauce to a serving bowl.
- Assemble the lettuce wraps: Place one large butter lettuce leaf flat on a plate. Add a spoonful of the warm lentil mixture in the center, then top with carrot strips, avocado slices, and mango slices. Sprinkle with microgreens for crunch and nutrition. Finish by drizzling some of the green tahini sauce over the filling. Fold the lettuce leaf around the filling like a taco or bundle and repeat the process with the remaining leaves.
- Garnish and serve immediately: Drizzle any remaining tahini sauce over the prepared wraps or serve it alongside as a dipping sauce. Garnish with extra fresh herbs or microgreens for presentation. These wraps are best enjoyed immediately, while the lentils are warm and the vegetables remain crisp and fresh.
Notes
- Use ripe but firm avocados and mangoes for the best texture and clean slices.
- Dry lettuce leaves thoroughly to prevent soggy wraps.
- Warm lentils just enough to blend flavors without overcooking.
- The tahini-herb sauce can be made a day in advance.
- For a spicier kick, keep some jalapeño seeds when blending the sauce.
- This recipe is naturally vegan and can be easily adapted for gluten-free diets with tamari.
Chef’s Secrets for Perfect Results
The success of these wraps lies in freshness and balance.
Choose butter lettuce leaves that are large, flexible, and free from tears so they can hold the fillings securely.
When preparing the avocado and mango, aim for uniform slices to ensure even layering and a neat presentation.
The lentils should only be warmed, not overcooked, so they retain their shape and slightly nutty bite.
For the tahini sauce, blending on high until silky smooth is key—this creates the creamy consistency that ties all the flavors together.
Always taste the sauce before serving and adjust to your preference, as fresh herbs, lemon juice, and tahini can vary in intensity.
Serving Suggestions to Elevate Flavor
These lettuce wraps shine as a light main dish, but they also work beautifully as appetizers or part of a larger spread.
Pair them with a refreshing cucumber salad, roasted sweet potatoes, or a bowl of quinoa to create a more filling meal.
For gatherings, arrange the prepared ingredients buffet-style and let guests build their own wraps—it makes for a fun, interactive dining experience.
The vibrant colors of the avocado, mango, and carrots also make these wraps visually striking, so they’re ideal for serving at picnics, parties, or healthy lunch spreads.
A chilled sparkling water with lemon or a light iced tea pairs wonderfully with these wraps.
Storage Tips for Maximum Freshness
These wraps are best enjoyed immediately after assembling, as the lettuce can wilt and the avocado may brown if left too long.
However, you can prep the components ahead of time to make assembly quick.
Store the washed and dried lettuce leaves wrapped in paper towels inside an airtight container in the refrigerator for up to two days.
Keep the lentil mixture in a separate sealed container for up to three days, and reheat gently before serving.
The tahini sauce can be stored in the fridge for three to four days—just stir or blend again if it thickens.
For avocado and mango, slice them right before assembling to maintain freshness and avoid discoloration.
Frequently Asked Questions
1. Can I use a different type of lentil?
Yes, though small green or brown lentils hold their shape best. Red lentils tend to become mushy, so if using them, expect a softer filling texture.
2. What can I substitute for tahini in the sauce?
If you don’t have tahini, almond butter or sunflower seed butter works as an alternative. The flavor will change slightly but will still provide creaminess and richness.
3. How do I keep the wraps from falling apart?
Choose the largest, sturdiest lettuce leaves and avoid overfilling. You can also layer two leaves together for extra support if they’re on the smaller side.
4. Are these wraps good for meal prep?
Absolutely. Prep the lentils, sauce, and vegetables in advance, but store them separately. Assemble the wraps only when ready to eat to maintain crispness and freshness.
5. Can I make this recipe spicier?
Yes! Leave some seeds in the jalapeño when blending the sauce, or add a pinch of chili flakes to the lentil mixture for extra heat.
