Asian Lentil Chickpea Lettuce Wraps! Looking for something light and filling? We’ve got the perfect wrap just for you!
This quick and easy Asian Lentil Chickpea Lettuce Wraps recipe is healthy, hearty, and delicious. Crisp cold lettuce leaves coupled with warm Asian flavor-coated lentils, chickpeas and veggies are a flavor explosion of yumminess.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
We ate these yummy lettuce wraps up like our lives depended upon it. Yasmeen gobbled them down too, with a little help 😉
There is just something incredibly delicious about crisp cold lettuce leaves combined with a warm filling that really hits the spot! We absolutely LOVED this dish. It left of feeling light and full.
You gotta give this one a try!
Tips for Success:
- Flavor Profile: Veggies, brown lentils and chickpeas are coated in a delicious Asian sauce then served in a lettuce cup with a sprinkle of toasted sesame seeds and sliced green onions. The combination of cold, crisp lettuce with the warmed Asian veggie/bean mix is incredible.
- Sauce: Make sure you make the sauce first as the recipe comes together quickly as soon as the veggies are tender/crisp.
- Veggies Tender/Crisp: Most Asian recipes call for tender crisp or crisp veggies. Make sure the onions, carrots, and bell peppers have reached the desired tenderness before moving to the next step as the recipe comes together very quickly after this point.
- Chickpeas: Not a fan of chickpeas? You can use pretty much any bean you like in this recipe.
- Romaine Lettuce: You can pretty much use your favorite lettuce with this recipe to make lettuce cups: iceberg lettuce, butter lettuce, green leaf lettuce, etc. We used Romaine lettuce and green leaf lettuce. Be sure to rinse and dry the leaves.
- Topping Ideas: Optional: You can also top these lettuce cups with Asian pickled vegetables. Or you could top these with an Asian slaw.
- Carrots: You can use matchstick carrots, typically sold at most large grocery stores. We used a vegetable julienne peeler to cut the carrots into long thin strips, then cut those into small pieces. We tested grated carrots in previous kitchen tests, and while grated carrots work perfectly in this recipe, we really enjoyed the texture of the peeled julienne carrots. Diced carrots are just a tad too crunchy. We suggest matchstick, julienned, or grated carrots. For those interested, we used a Kuhn Rikon Julienne Peeler.
Leftovers and Freezing:
Leftovers will generally keep for 4-5 days in the refrigerator (without the lettuce leaves). Store in a covered container. Reheating can be done on the stovetop or in the microwave.
This dish can be frozen (without the lettuce leaves).
Pantry Products Used:
- Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
- Canned Lentils: We used Delallo Imported Italian Lentils. They come in a 14 oz. can. Most grocery stores carry them in the specialty aisles. If using dry lentils, select lentils that hold their shape after cooking like a brown lentil such as small brown lentils called Pardina lentils. Cook dry lentils separately, adjust time accordingly. If cooking dry lentils, you want to end up with 1 2/3 cups of cooked
- Dry Lentils: If you can find canned brown lentils, we often use Palouse Brand Small Brown Lentils. They are delicious. They hold their shape well and have a slightly nutty taste to them. Feel free to use your favorite brown lentil.
Kitchen Products Used:
- Large Skillet
If you try these delicious lettuce wraps, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.Print
This quick and easy Asian Lentil Chickpea Lettuce Wraps recipe is healthy, hearty, and delicious.
- 1 medium yellow onion, fine dice
- 1 red bell pepper, small dice
- 1 cup matchstick carrots *
- 1 – [ 14 oz. can ] brown lentils, drained and rinsed *
- 1 – [ 15 oz. can ] chickpeas, drained and rinsed *
- ¼ cup reduced-sodium tamari *
- 3 Tablespoons pure maple syrup
- 1 Tablespoon rice vinegar
- 1 Tablespoon tahini
- 1 Tablespoon minced garlic
- 2 teaspoons minced ginger
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- Pinch red pepper flakes
- 1 ½ teaspoons cornstarch (or arrowroot powder)
- 1 to 2 heads of Romaine lettuce (or other lettuce), leaves separated, rinsed, and dried *
- Toasted sesame seeds
- Sliced green onions
- Make the sauce by placing all the Sauce Ingredients into a small bowl, whisk well, set aside.
- Place the diced onions, red bell peppers, and matchstick carrots into an enamel-lined/ceramic-lined skillet or similar nonstick skillet, sauté over medium-high heat until the veggies just start to soften (or tender/crisp), add a splash of water if the veggies start to stick.
- Then add the lentils and chickpeas, stir to combine. Sauté for several minutes to thoroughly heat through, then add the sauce. Stirring constantly until the sauce thickens and coats the mixture. Simmer for several minutes, then remove from the stove.
- Serve in individual lettuce cups with a sprinkle of sesame seeds and sliced green onions.
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
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