Vegetable Lettuce Wraps are an easy-to-make vegetarian treat Something that's healthy, tastes great and is filling too? These finger-licking vegetarian lettuce wraps check all those boxes. Healthy eating has never tasted this good. Loaded with nutrients, they're a delicious alternative to traditional tacos!
These vegetarian lettuce wraps are a game-changer in the world of lettuce salads. They're really easy to make, and you can tweak the filling in so many different ways. Better still, you can have different kinds of vegetarian wraps in one meal.
Lettuce wraps are a great way to use up your leftover vegetables. Any veggies leftover from previous meals can be combined to create the delicious fillings:
- Potatoes - Baked or Steamed,
- Radish slices,
- Broccoli, etc.
These vegan lettuce wraps are fresh, low-carb, and they taste amazingly gooood!
They'll keep you full, because of the healthy carbs in the potatoes. These vegetable lettuce wraps are full of dietary fiber that will help in digestion and feeding your microbiome.
These vegetable wraps are healthy and budget friendly, they're alternative to traditional meat tacos.
Making lettuce wraps is fun and playful and especially when you're making these wraps for your family or friends. You can let them fill in their lettuce wraps. We really love these wraps, kids love playing with making their own lettuce tacos.
How to Make Vegetable Lettuce Wraps
What I love about making these vegetable lettuce wraps is that your kids can get involved in making them. All you have to do is prep the filling and properly cleaning the lettuce leaves. Then have the kids join you in putting the lettuce wraps together. They're that easy to make. Let's jump right into the step-by-step process.
- For these lettuce wraps, I used Romaine lettuce. But feel free to use Iceberg or Butter lettuce - they work just fine, too. Romaine lettuce is easy to use, especially for beginners or kids
- Clean the lettuce really well. You can use a diluted mix of white vinegar in water as a rinse to be sure.
- Prepare your vegetable filling in a bowl. You can mix cooked and raw vegetables to have a blend of textures. For this recipe, I made a mix of potato & carrot salad. Feel free to make your favorite veggie combos, as long as they are cut into small chunks.
- Make a simple vinaigrette or a good creamy sauce to dress your filling. This is optional and can be placed on the side for those who want some extra pizzazz in their lettuce wraps.
- Set your table in a way that each person can spoon the filling onto the lettuce wraps by themselves.
- Take two lettuce leaves, one over the other. Scoop a spoonful of vegetable filling and put it at the center of the lettuce leaves. Season with some dressing if you like.
- Roll the sides of the lettuce leaves to cover the filling, and take a huge bite!
My daughter, who's normally very picky when it comes to veggies, really enjoyed these vegetarian lettuce wraps. She loved the whole DIY taco-style filling and munched every bite. I can't wait to hear your feedback as well. Please share what you used for your filling.
Potato Skin Nutritional Profile
I don't peel my potatoes, especially when steaming them. What most people don't realize is that potato skins are extremely nutrient-rich. You just have to be sure that you clean all the dirt off first before cooking them. Take a look at the nutritional profile of potato skins.
- Potato skin contains almost half of the dietary fiber of the potato.
- The potato skin has more iron than the flesh of a potato.
- It has calcium and potassium, along with some vitamin Bs and C.
- Potato skin together with the flesh will give you some antioxidants.
- Go for potatos that have a dark shade, like the purple potato. They tend to have more antioxidants than the classic white potato.
Romaine Lettuce Nutritional Profile
- It is commonly used in Mediterranean and North African cuisines.
- Romaine lettuce isn't really the "super salad" when it comes to lettuce's nutrition.
- It happens to be an excellent source of vitamin K, containing as much as 107% of recommended daily amount (RDA)
- Romaine is rich in vitamin A with 45% RDA and contains 32% RDA of folate.
- Also contains small quantities of molybdenum, as well as other vitamins and minerals.
- About 2 cups (94 grams) of romaine lettuce will provide you with 16 calories. With 3.09 g being carbohydrates and 1.16 g of proteins
- Romaine lettuce is a very good source of dietary fiber which will be beneficial to your microbiome
- A study performed on rats showed that an extract from romaine lettuce reduced oxidative stress. Oxidative stress is the root cause of many free radical-related diseases. These include cancer, inflammatory joint diseases, asthma, diabetes, senile dementia, and degenerative eye disease.
- The same study concluded that the romaine extract increased the antioxidant's defense mechanism.
- Furthermore, the lettuce extract played a role in protecting against toxicity.
- Romaine lettuce possesses Flavonoids and Saponins. These help clear the oxidative damage in different cells and organs while still normalizing their functions.
These finger-licking lettuce wraps have a mixture of raw and cooked ingredients, to create different textures and flavors.
I used my green banana sauce as a dressing, and added some mustard seed cream to really bring out the rich flavor. It's no wonder even my little girl was licking her fingers with these lettuce wraps.
You really have to try my green banana sauce. It's a fantastic alternative to dairy creams that are always high in saturated fat. Green banana sauce is also a good substitute to nutty creams, especially for anyone allergic to nuts.
You'll love the fact that even though these lettuce wraps seem light, they constitute a whole meal. Lettuce wraps have both macro and micronutrients represented, making a great complement for any weight loss diet.
I'll call it a wrap with these lettuce wraps (Pun Intended!!!).
Do let me know how yours turned out and how you customized your fillings.
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Giving you my love, GITHU.
Vegetable Lettuce Wraps
- Chopping board
- large bowl
- Small bowl
Vegan Romaine Lettuce Wraps Filling
- 1 small piece of ginger
- 1 clove garlic
- ½ cup fresh green onions or scallions
- ½ cup thinly diced or grated carrots
- ½ cup thinly diced radish
- 1 cup leftover cooked potatoes
- 1 tbsp chopped chives and mint leaves
- pinch of salt
- bunch of cleaned romaine lettuce leaves
- 1 tbsp healthy oil of your choice
- 3 tbsp green banana sauce or sauce of your choice
- ½ tsp mustard seeds sauce
- sweet paprika
- In a small bowl, add the green banana sauce or yogurt
- Add the oil
- Add the mustard seeds sauce
- Add pepper and paprika
- Whisk them together to mix well
Assemble the lettuce filling
- Add all the ingredients except the romaine leaves according to the order in a large bowl
- Add the dressing sauce and mix gently
- Taste to adjust the seasoning
Making the wraps
- Place 2 romaine leaves one over the other,
- Scoop a spoonful of the vegetable filling into the romaine leaves
- Take a big bite and enjoy your lettuce wraps
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