Chickpea & Cauliflower Lettuce Wrap Recipe

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This delicious, savory, and super easy-to-make vegan lettuce wrap recipe is perfect for lunch or a plant-based dinner idea. 

I’m new to lettuce cup recipes. I had them once when I ordered take-out. I liked them but never got around to making them for myself until now. Honestly, I ate the whole batch in one day. Yeah, they are that dang good. I love that lettuce cups are so versatile. You can eat them all year long and change the ingredients based on the season and what’s available in the grocery store. 

What kind of lettuce do you use for lettuce wraps?

For these vegan lettuce wraps, I used butter lettuce. Butter lettuce has a slightly sweet taste. However, you are not limited to butter lettuce. Feel free to use romaine, iceberg, radicchio, or whatever you have on hand. 

How do you make lettuce wraps that don’t fall apart?

I would suggest that you not over pile food on the lettuce to help with not falling apart. Or, double the lettuce wraps once you’re ready to eat. 

What’s in these lettuce wraps 

• Chickpeas & cauliflower: both are quick-cooking and soak up the herbs and spices you add to them. Also, both provide a variety of textures, fiber, and protein. 
• Mushrooms: I love adding sautéed mushrooms when I can. However, you can omit them if you’re not a fan. 
• Cabbage mixture: Adds color, crunch, and helps with digestion. 
• Red & green onions: for flavor, but any onion of choice will work here. 
• Fresh herbs: use fresh herbs of your choice. I used cilantro.
• Fresh limes: citrus adds depth of flavor & they make everything taste better. 
• Red pepper flakes: a bit of spice. 
• Butter lettuce: commonly used for lettuce wraps. Butter lettuce is tender and adds a bit of sweetness.  
• Chili oil sauce: This sauce is so good. I add this sauce to so many recipes, from ramen noodles, sautéing mushrooms, and much more. However, if you do not have this sauce get creative. Use soy sauce, peanut sauce, hot sauce, BBQ sauce, tahini, or whatever you prefer.   

How to make this lettuce wrap recipe

1. Wash and prep your veggies. I like to place them in individual small bowls or plates so my family can pick and choose what they want. 
2. Place lettuce leaves on a serving platter.
3. Heat your oil (sesame oil or grapeseed oil works well) in a skillet over medium heat.
4. Add your chickpeas and cauliflower and add a few pinches of salt and black pepper and stir together to mix well. 
5. At about 4-5 minutes, add the mushrooms and another pinch of salt and black pepper. Stir again and cook for an additional 2-3 minutes. Set aside to cool. 
6. Once ready, scatter the lettuce wraps with chickpea mixture and veggies of your choice. Drizzle with chili oil sauce, and enjoy! 

More lettuce cup ideas

• Tofu: Since tofu takes on the flavors you add them to – they would be great here. 
• Bell peppers: colorful bell peppers would make for a great addition.
• Brussels sprouts: I love brussels sprouts or add whatever veggies your heart desires. 
• Pickled veggies: let’s be honest pickled veggies taste good in just about anything. 
• For the meat lovers: use ground beef or ground turkey, or chicken works just as well. 

How to store, reheat, and freeze wraps

• Store: Place all ingredients in separate airtight containers for up to a week.
• Reheat: Warm the filling (chickpea mixture) in a skillet on low heat until warm. Alternatively, you can reheat in the microwave. 
• Freeze: Add the filling to an airtight container and freeze for several months. Thaw overnight in the refrigerator, and serve over fresh lettuce cups.

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More plant-based recipes to try:

• ROASTED SMOKY EGGPLANT & CAULIFLOWER SANDWICH
• ROASTED SWEET POTATO FARRO SALAD
• BEST CHICKPEA BURGER
• CHICKPEA SALAD SANDWICH