Skinny Taco Vegan Lettuce Wraps

These were a super tasty mistake. My friend and I stopped at the store last week for some final groceries and I forgot to get a cauliflower for a recipe I’m doing.  So, I ran to go get it and asked her to do her groceries first at the counter while waiting for me.  No problem, right?  

Turns out the cauliflower I bought in a hurry was not a cauliflower at all, but a head of iceburg lettuce. Of course, I did not realize this until I was home and starting dinner.  Pause for face palm. But what better excuse to creatively use what I had in the fridge and pantry? 

One thing I always have in the pantry are lentils.  Lentils are cost effective, easily stored, versatile, low in calorie, have a great amino acid profile (like meat), are high in fiber and high in protein.  There is definitely a reason why many vegetarians and vegans eat lentils with frequency! Even if you aren’t a veggie, lentils are a great everyday staple for any diet.

As for Iceberg lettuce, it doesn’t make a nutritious salad, nor is it much besides rabbit food on its own, but it sure packs a fresh and crisp crunch.  Perfect texture for any wrap, or…taco lettuce wraps! For the pictures, I used butter lettuce, which I am totally loving for this recipe. Feel free to use either. It comes down to preference. I go for nutrition every time!

Lettuce wraps are so versatile. If you aren’t in the mood for vegetarian lettuce wraps, I first fell in love with lettuce wraps at PF Chang’s.  They are pretty famous for their juicy chicken lettuce wraps. NOT a low calorie appetizer despite the wrapping, but something about a protein filling in a crunchy, hydrating wrapper that makes me happy.  

It must be all the senses being used all at once. You can hear the crunch, smell the spices, look at a beautiful meal and pick up the taco for some great finger food.  Extra bonus for a lettuce leaf being 1…yes, that’s right people!  1 calorie.

If this turns into your weekly taco night, or crunch and texture isn’t important to you, go for the nutrition and choose different lettuce leaves than the traditional iceberg lettuce. Otherwise, we brought sweet potato for backup.

Though butter lettuce doesn’t have that water crunch that iceberg does, it’s also prettier because it doesn’t tear easily and has a deeper green color. Fantastic choice for the aesthetic conscious. It also has a natural shape for a filling, meaning you don’t have to ‘force’ the lettuce to become a taco shell. It naturally begs to be filled with chicken, tofu, seafood, or whatever finger food fillings you love.

Other lettuce wrap recipe ideas

Tofu Lettuce Wraps

Firm tofu and mushrooms with red cabbage/water chestnuts/green onions, coat it all in hoisin sauce/sesame oil. Sweeten to taste.

Thai Lettuce Wraps

Change out the mushrooms from above with cilantro and add a peanut hoisin sauce.

Shrimp Lettuce Wraps

Add grated carrot to garlic, sriracha, soy sauce and honey.

Print

Skinny Taco Vegan Lettuce Wraps

Prep Time

10 mins

Cook Time

1 hr

 

Low calorie adobo taco lettuce wraps made with lentils and sweet potato for mouthwatering flavor. A staple dish at our house.

Course: Appetizer, Main Course

Cuisine: Mexican

Keyword: tacos, vegan lettuce wraps, lentils

Servings: 2 people

Ingredients

Wrap

• 1 head iceberg lettuce or butter lettuce I used butter lettuce in the pictures

Lentils

• 3 cups water for boiling the lentils
• 2 cups lentils
• 3/4 onion 1/4 for the lentil water
• 2 tbsp avocado oil
• 1 serrano pepper fresh, take the seeds out if you don't like it too spicy
• 2 garlic cloves
• 2 sweet potato chopped, bell pepper is a great alternative
• 1/2 cup water

Adobo Seasoning (for lentils)

• 2 tsp tomato powder
• 2 tsp onion powder
• 2 tsp garlic powder
• 2 tsp dried oregano
• 2 tsp cumin powder
• 2 tsp sweet paprika powder
• 2 tsp chili powder
• 2 tsp salt

Crunchy Topping (aka raw parmesan cheese)

• 1/4 cup cashews raw
• 1/3 cup nutritional yeast
• 2 tsp himalayan pink salt

Toppings

• 1/2 cup fresh cilantro chopped
• 2 limes freshly cut
• 2 tbsp dairy or non-dairy yogurt alternative: sour cream
• 1 avocado chopped

Instructions

Lentils

1. Boil the lentils in the 3 cups of water and 1/4 onion for 45 minutes-1 hour (or boil in vegetable broth). See notes.

2. Saute the onion, serrano pepper and avocado oil in a skillet until the onion is translucent in color

3. Add the garlic to the skillet

4. Add the rest of the ingredients to the pan and add the water as needed

5. Saute for 20 minutes to let the flavors infuse

   

6. Separate the lettuce leaves for each taco

7. Fill each taco with the lentil filling and toppings

8. Enjoy!

Recipe Notes

Oil free? Put all the onion/sweet potato and seasoning in with the lentils and then boil together (skipping the saute step)

Gluten free? Though lentils are naturally gluten free, buy lentils with the ‘gluten free’ label if you are allergic

Meal prep ideas:

Combine the seasonings together in a shaker/plastic bag

Lentils:

Make the lentils ahead of time - cook, stirring the seasoning in for a richer flavor. Reheat and fill the lettuce leaves when you’re ready to eat.

I recommend making the lentils ahead of time or soaking them prior, but it isn't required. I made these in a hurry, so I microwaved for 5 minutes instead. Terrible, I know! But of all the things to microwave, this is probably one of the less delicate foods to microwave.

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