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Lentil Lettuce Wraps Recipe

Lentil Lettuce Wraps

Lentil Lettuce Wraps are a mouthwatering fusion of bold flavors and wholesome ingredients. Packed with protein and nutrients, they promise a delightful culinary experience in each bite.
5 from 5 votes
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Lunch, Main, Main Course
Cuisine American
Servings 4 to 5 servings

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

Tip* Soak the lentils ahead of time for a few hours before cooking to help with digestion.
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 100g | Calories: 175kcal | Carbohydrates: 25g | Protein: 18g | Fat: 4g | Saturated Fat: 1.5g | Polyunsaturated Fat: 1.5g | Monounsaturated Fat: 1.5g | Sodium: 200mg | Potassium: 250mg | Fiber: 5g | Sugar: 2g | Vitamin A: 7.5IU | Vitamin C: 7.5mg | Calcium: 7mg | Iron: 1.5mg
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