Bold, flavorful, and healthy – Lentil Lettuce Wraps are a delightful dish that combines the goodness of lentils with the freshness of lettuce. If you’re looking for a satisfying and nutritious meal, this recipe is a must-try.
If you are a fan of one-pot recipes you can check out my collection of One Pot Vegan Meals here. You can check out my full collection of delicious Lentil Recipes & Lentil Soup Recipes here.
Choosing the Right Lettuce
The success of your Lentil Lettuce Wraps lies in the choice of lettuce. While Boston Lettuce adds a buttery texture, romaine or iceberg are excellent alternatives. Pick your favorite for a personalized touch.
Ingredients & Substitutions
Lentils
1 cup uncooked dry brown lentils (or use 3 cups canned lentils, rinsed and drained.)
Lettuce
1 head lettuce of choice (I used Boston Lettuce but romaine or iceberg are great alternatives)
Cooking Essentials
- 1 tbsp extra virgin olive oil
- 1 small yellow onion, diced
- 3 cloves minced garlic
- 1 cup tomato sauce
- 2 tbsp tomato paste
- 2 tbsp maple syrup
- 1 tbsp soy sauce or tamari
- 2-3 tbsp BBQ sauce
Dry Spices
- 3 tbsp chili powder
- 1 tsp smoked paprika
- Hot chili powder to taste
- Salt and pepper to taste
Optional Toppings
- Shredded vegan mozzarella
- Diced green onions
- Cilantro
- Lime
- Hot sauce
Helpful Tools
To make the cooking process smoother, ensure you have the following tools on hand:
- Pot for boiling lentils
- Pan for sautéing
- Cutting board and knife
- Stirring utensils
- Serving platter for assembling wraps
How To Make Lentil Lettuce Wraps
- In a pot on medium heat, add dry rinsed lentils with 4 cups of water, bring to a boil, and simmer for 15-20 minutes or until tender. Drain and set aside. (Or use 3 cups canned lentils instead, rinsed and drained).
- In a pan on medium heat, add olive oil and onion. Cook for 3-4 minutes.
- Add minced garlic, chili powder, and smoked paprika. Stir and toast the spices in the pan for 1 minute.
- Add tomato sauce, soy sauce, tomato paste, maple syrup, BBQ sauce, and cooked lentils. Cook for a few minutes until all ingredients are combined and heated. Season with salt, pepper, and hot chili powder to taste.
- Fill each lettuce wrap with the lentil filling, add your favorite toppings, and enjoy!
Notes: Soak the lentils ahead of time for a few hours before cooking to help with digestion.
Tips & Tricks
- Customize the spice level according to your taste.
- Experiment with different lettuce varieties for varied textures.
- Add a squeeze of lime for a burst of citrusy freshness.
- Soak the lentils ahead of time for a few hours before cooking to help with digestion.
FAQs about Lentil Lettuce Wraps
While brown lentils work best, you can experiment with green or red lentils.
Absolutely, substitute tamari for soy sauce for a gluten-free version.
Try shredded vegan mozzarella or nutritional yeast for a cheesy touch.
Store in an airtight container for up to 4 days.
Lentil Lettuce Wraps
Ingredients
- 1 cup uncooked dry brown lentils (or use 3 cups canned lentils, rinsed and drained.)
- 1 head lettuce of choice (I used Boston Lettuce but romaine or iceberg are great alternatives)
- 1 tbsp extra virgin olive oil
- 1 small yellow onion, diced
- 3 cloves minced garlic
- 1 cup tomato sauce
- 2 tbsp tomato paste
- 2 tbsp maple syrup
- 1 tbsp soy sauce or tamari
- 2-3 tbsp BBQ sauce
Dry Spices
- 3 tbsp chili powder
- 1 tsp smoked paprika
- hot chili powder to taste
- salt and pepper to taste
Optional Toppings
- shredded vegan mozarella
- diced green onions
- cilantro
- lime
- hot sauce
Instructions
- In a pot on medium heat add dry rinsed lentils with 4 cups of water, bring to a boil and simmer for 15-20 minutes or until the lentils are tender. Drain, and set aside. (Or use 3 cups canned lentils instead, rinsed and drained).
- In a pan on medium heat, add olive oil, and onion. Cook 3-4 mins.
- Next, add minced garlic, chili powder, and smoked paprika. Keep stirring and toast the spices in the pan for 1 minute.
- Next, add tomato sauce, soy sauce, tomato paste, maple syrup, BBQ sauce and cooked lentils. Cook for a few minutes until all ingredients are combined and heated up. Season with salt, pepper, and hot chili powder to taste.
- Fill each lettuce wrap with the lentil filling, add your favourite toppings, and enjoy!
Notes
Nutrition
Conclusion: Lentil Lettuce Wraps
In conclusion, Lentil Lettuce Wraps offer a perfect blend of taste and nutrition. Whether you’re a health enthusiast or a foodie, this recipe caters to all palates. Enjoy the simplicity and richness of this dish, and elevate your dining experience. View more of Essy cooks delicious lentil recipes here.
The BBQ lentil filling of this recipe was delicious and so healthy highly enjoyed this recipe.
I’m delighted to hear that you enjoyed the BBQ lentil filling and found the recipe delicious and healthy! Your positive feedback is much appreciated.
Loved these little lentil wraps amazing flavour for the filling. I will be making this again.
I’m so glad you loved the lentil wraps! It’s fantastic to hear that you enjoyed the amazing flavor of the filling. Looking forward to you making them again!
Very nice so easy to make and affordable ingredients, loving all these lentil recipes! Keep them coming. I will be trying to make them all. New follower here 😊
Thrilled to hear you found the lentil recipes easy and affordable! I’m delighted to have you as a new follower and can’t wait to share more delicious recipes with you. 😊
Really nice lentil lettuce wraps! Delicious and healthy.
Glad you enjoyed the lentil lettuce wraps!
These lentil lettuce wraps were sooo tasty bbq lentil filling was on point 🤤
I’m thrilled you enjoyed the lentil lettuce wraps! That BBQ lentil filling does bring a delicious flavor. Thanks for the tasty feedback! 😋🌱