Vegan Lentil Lettuce Wraps
Light, fresh, and bursting with flavor, these vegan lentil lettuce wraps combine hearty lentils, crisp vegetables, creamy avocado, and sweet mango, all tied together with a zesty herb-tahini sauce. A quick, nourishing meal that’s perfect for busy weeknights or healthy lunches.
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.
