Butter lettuce wraps make an incredibly flavorful 30-minute dinner or a delicious lunch. This recipe calls for soya mince and is my vegan take on Asian chicken lettuce wraps with an extra portion of veggies.
I must admit, lettuce wraps really are one of those 30-minute meals that we rotate through all year long. Usually, I'll just serve the filling over rice in the evening and have the leftovers as lettuce wraps for lunch the next day. You can easily double the ingredients and keep some in the freezer for busy days.
You may also like these rice paper wraps with peanut sauce or these 5 vegan wrap fillings.
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Why you'll like this recipe
- Healthy lettuce wraps are perfect for easy lunches that are light on the stomach.
- You can also serve them as a main dish with rice on the side on stir rice noodles into the filling at the very end.
- Vegetarian lettuce wraps also make a great appetizer when hosting friends and family.
- If you're looking for low carb recipes, this one is packed with veggies and plant-based protein.
- Plus, it's a great recipe to make on your meal-prepping day!
What lettuce is best for wraps?
Any variety of lettuce with sturdy, round leaves is perfect for wraps. Butter lettuce, also known as Boston lettuce, or Bibb lettuce, is the best salad for wraps. Iceberg lettuce and white cabbage leaves also work great. While you could also use romaine lettuce, the elongated leaves make the wraps a little harder to hold.
Key ingredients and substitutions
- Soya mince, also known as soy mince is a dehydrated form of textured vegetable protein (TVP). Texture-wise it's similar to ground beef or ground chicken. I recommend Anthony's textured vegetable protein that is certified vegan, gluten-free, non-GMO, and made from only 1 ingredient.
- Vegetable broth powder is a great way to gently season the soya mince which has a relatively neutral and bland flavor on its own. I love Seitenbacher's clean ingredient vegetable broth powder.
- Fresh vegetables: green onions, carrots, and red bell pepper.
- Butter lettuce is my lettuce of choice as the leaves have a great size and are slightly curved inward to hold the filling.
- For the sauce, you'll need tamari (or gluten-free soy sauce), rice vinegar (or water), toasted sesame oil, minced garlic, fresh ginger, and cornstarch to thicken it. Together they will create an incredible sauce with an umami kick and Asian flavors that will bring the filling to the next level. Don't skip the sauce or make too many adjustments as it really brightens up the dish.
Note: Asian lettuce wraps often call for hoisin sauce for the filling. As most of the options available at the grocery store are not gluten-free, I consciously didn't add it to this recipe. Personally, I find that the mixture of rice vinegar, tamari, and sesame oil already does an incredible job of seasoning the filling.
Elo's tips
- Use a vegetable chopper to save time chopping the vegetables!
- Add shiitake mushrooms and collard greens for a veggie-loaded filling. Let the excess water cook off without a lid before you add in the soya mince.
- Dry your lettuce leaves very well. You can use a clean kitchen towel or give them a gentle spin in a salad spinner. This helps the wraps hold their shape and prevents them from getting soggy.
- Fill your lettuce leaves at the last minute.
- If you like spicy, top your butter lettuce wraps with red pepper flakes, chili sauce, or your favorite hot sauce.
Step-by-step instructions
STEP 1: Rehydrate the soya mince in water. Add a little vegetable broth powder for flavor.
STEP 2: Chop the vegetables. Peel the carrots and cut them into matchsticks, then into small dice. Core the red pepper and cut it into small pieces. Finally, slice the green onions and set the green parts aside.
STEP 3: Sauté the veggies. Heat a large skillet with a little olive oil or your preferred vegetable oil. Add in the white parts of the green onions, chopped carrots, and bell peppers. Cover with a lid and steam over medium heat for 10 minutes until soft.
STEP 4: Drain the soya mince and add it to the skillet with the veggies. Sauté over medium-high heat for the mince to crisp up (it doesn't have to turn golden brown).
STEP 5: Make the sauce. In a small bowl, dissolve the cornstarch in the rice vinegar (or water). Add in the tamari, toasted sesame oil, minced ginger, and grated garlic.
STEP 6: Pour the sauce into the pan. Give it a good mix and wait for it to thicken slightly.
STEP 7: Add the green onions at the very end.
STEP 8: Serve the filling butter lettuce leaves. Finish it off with a spritzer of lime juice and sesame seeds if you want.
Frequently asked questions
If you don't have soya mince, you can use soy curls and blend them into smaller chunks after rehydrating them. Alternatively, you can use a well-pressed block of firm tofu broken into crumbles.
You can store the filling in an airtight container in the refrigerator for 3 days. Dry the leftover lettuce leaves and keep them in a separate container with a damp paper towel.
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The recipe
Butter Lettuce Wraps (With Soya Mince)
Ingredients
- 1 ½ cup (110 g) soya mince
- 1 teaspoon vegetable broth powder
- 2 green onions
- 3 medium carrots
- 2 red peppers
- 2 tablespoons vegetable oil
- 1 butter lettuce
For the sauce
- 1 teaspoon cornstarch
- 2 tablespoons rice vinegar sub water
- 3 tablespoons tamari or gluten-free soy sauce
- 1 tablespoon toasted sesame oil
- 2 garlic cloves
- 1 inch (2,5 cm) fresh ginger
Instructions
- Rehydrate the soya mince in warm water according to package directions. Add in vegetable broth powder for extra flavor.
- Thinly slice the green onions and save the green parts for later. Peel the carrots and core the red pepper. Cut them into long strips and into small dice.
- Heat a large skillet with your preferred cooking oil. Add in the white part of the onions, red peppers, and carrots. Cover with a lid and cook over medium heat for 10 minutes, stirring occasionally.
- In the meantime, wash the butter lettuce leaves. Dry them with a clean kitchen towel or in a salad spinner.
- Drain the soya mince and press out the excess liquid with a spoon. Add it to the vegetables. Sauté over medium-high heat without a lid for 3 minutes.
- For the sauce, mix the cornstarch with the rice vinegar (or water). Add in the tamari, sesame oil, minced garlic, and grated ginger.
- Add the sauce to the skillet and stir for 1 minute until it thickens.
- To serve, spoon the filling into the lettuce leaves and top with the green onions you saved. Serve with rice if eating it as a main dish.
Video
Notes
- Use a vegetable chopper to save time chopping the vegetable.
- Add shiitake mushrooms and collard greens for a veggie-loaded filling. Let the excess water cook off without a lid before you add in the soya mince.
- Note: Asian lettuce wraps often call for hoisin sauce for the filling. As most of the options available at the grocery store are not gluten-free, I consciously didn't add it to this recipe.
- Serve the wraps as a main dish with rice on the side on stir rice noodles into the filling at the very end.
Nutrition
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