Asian Lentil Lettuce Wraps

11.21.2017

Asian Lentil Lettuce Wraps with these no one will even miss the meat! They’re easy to make, full of flavor and you’ll love all that crunch!

This post was sponsored by USA Pulses and Pulse Canada, however all thoughts and opinions are my own.

Lettuce Wraps with Lentils

A Healthy Lettuce Wrap Recipe

I know this week with Thanksgiving just around the corner it’s going to be all about a calorie and dessert splurge so I’ve been trying to squeeze in a lot of healthy meals for lunch and dinner for my family this week.

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Dinners like these delicious Asian Lettuce Wraps! You wouldn’t believe how good these are!

Want to see how easy this lettuce wraps recipe is? Watch the video!

They have no poultry or meat, rather they are made with protein-rich ultra filling lentils and no one could hardly taste the difference between these and the chicken version (plus lentils are a cheaper alternative).

Lettuce Wraps

A Recipe Everyone will Love!

In fact the first time I made this (when I was recipe testing) I had my mom taste test and the lentils were a little more mashed up because I cooked them just a little too long but she didn’t even notice that it wasn’t the traditional chicken lettuce wraps until I told her!

And even my two little picky eaters loved these! My kids can be my worst critics lately but they gave these the thumbs up.

Asian seasoned lentil vegetable mixture for lettuce wraps

I’ve added lentils to soups (1, 2) and salads but hadn’t really made them into a main dish until these wraps and now I’m thinking there’s so many other things I need to try them out in!

They are such a healthy ingredient – not only are they a great source of protein but they are also a great source of fiber and they are rich in so many vitamins and minerals (such as folate, iron and manganese).

Asian Lentil Lettuce Wraps

Ingredients Needed for This Recipe

  • Red lentils
  • Olive oil
  • Fresh vegetables including red onion, yellow onion, matchstick carrots, garlic, ginger, green onions and cilantro
  • Hoisin sauce
  • Soy sauce
  • Rice vinegar
  • Sesame oil
  • Canned water chestnuts
  • Walnuts
  • Sesame seeds (optional)
  • Iceberg lettuce or butter lettuce

Scroll below for full printable recipe.

How to Make Healthy Lettuce Wraps

  • Simmer lentils in unsalted water according to package directions just until tender.
  • Saute bell pepper and onion in a skillet with olive oil until softened.
  • Add in carrots, garlic and ginger and saute 1 minute longer.
  • Add in drained lentils, hoisin sauce, soy sauce, rice vinegar, sesame oil and water chestnuts, cook while tossing, 1 minute.
  • Toss in walnuts, sprinkle with green onions, cilantro and optional sesame seeds. Serve filling warm in lettuce leaves.

Asian Lentil Lettuce Wraps

What is a Pulse?

Did you know that lentils are part of the pulse family? And what’s a pulse you may be asking?

Pulses are the delicious, protein-packed, sustainable foods known as dry peas, chick peas, lentils and beans.

Pulses are a some of my go-to ingredients. I can’t even count how many times I’m adding black beans to something throughout the week – from black bean taco salad and black bean tacos, to my latest chicken and sweet potato skillet dinner, to another skillet dinner, to chili and so much more!

Black beans may be my favorite of the pulse family but garbanzo beans and now lentils are a close second. They are so filling and so versatile and I really do enjoy the flavor.

And now I’m also trying to find more ways to add the dry peas into my diet because they are such a nutritious ingredient as well.

Asian Lentil Lettuce Wraps

More Healthy Recipes

This year I really have been trying to add even more pulses into my family’s diet and I encourage you guys to do the same! They are food I feel great about eating.

If you are looking for ways to eat healthier, try adding more pulses into your diet! You can sign up for the Half-Cup Habit and see how easy it can be to add 1/2 cup serving of pulses to your diet 3 times per week.

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Print

Asian Lentil Lettuce Wraps

4.75 from 4 votes

No one will even miss the meat in these delicious and filling lentil wraps! My whole family loved these! Lentils are a great source of protein, fiber, vitamin and minerals so they are a smart choice of food to be adding into your diet.

Course: Main Course
Cuisine: Asian
Keyword: lettuce wraps
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 5
Calories: 347 kcal
Author: Jaclyn

Ingredients

  • 1 cup red lentils, picked over and rinsed
  • 1 1/2 Tbsp olive oil
  • 1 cup chopped red bell pepper (1 small)
  • 3/4 cup finely chopped yellow onion (1 small)
  • 1 cup matchstick carrots
  • 1 Tbsp minced garlic (3 cloves)
  • 1 Tbsp peeled and minced fresh ginger
  • 1/4 cup hoisin sauce, or more to taste
  • 2 Tbsp soy sauce, or to taste
  • 1 1/2 Tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 (8 oz) can water chestnuts, drained and chopped
  • 1/2 cup chopped walnuts
  • 1/4 cup chopped green onions
  • 2 Tbsp chopped cilantro
  • Sesame seeds, for garnish (optional)
  • 1 - 2 heads iceberg lettuce or butter lettuce, leaves separated, rinsed and dried

Instructions

  1. Simmer lentils in unsalted water according to package directions until just tender (about 15 minutes). Drain and set aside.

  2. Meanwhile, heat olive oil in a large skillet over medium-high heat. Add in bell pepper and onion and saute until softened, about 5 - 6 minutes. 

  3. Add in carrots, garlic and ginger and saute 1 minute longer. 

  4. Add in drained lentils, hoisin sauce, soy sauce, rice vinegar, sesame oil and water chestnuts, cook while tossing, 1 minute (thin as needed with a few tablespoons of water. The lentils will absorb some of the sauce as the mixtures rests so you can thin with a little water as desired).

  5. Toss in walnuts, sprinkle with green onions, cilantro and optional sesame seeds. Serve filling warm in lettuce leaves (I like to double up the lettuce leaves). 

  6. Recipe source: Cooking Classy

Nutrition Facts
Asian Lentil Lettuce Wraps
Amount Per Serving
Calories 347 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 1g 5%
Sodium 656mg 27%
Potassium 738mg 21%
Total Carbohydrates 44g 15%
Dietary Fiber 15g 60%
Sugars 10g
Protein 14g 28%
Vitamin A 110.2%
Vitamin C 56%
Calcium 6.7%
Iron 23.8%
* Percent Daily Values are based on a 2000 calorie diet.

16 comments

  • Carrie: My husband and I tried these tonight, and definitely we enjoyed them! We did add some sambal oelek and garlic chili paste for a little heat as we like a little extra zip. When we make them again, I think we may add a little more in the way of fresh vegetables as we both felt the proportion weighed a little heavy on the lentil side, but we will absolutely be making them again. April 23, 2018 at 8:03pm Reply

    • Jaclyn: So glad you liked them Carrie – thanks for the feedback! April 24, 2018 at 11:39am Reply

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