Vegan lentil lettuce wraps with carrots, avocado and mango
Discover a mouthwatering recipe for Vegan Lentil Lettuce Wraps loaded with fresh carrots, creamy avocados, and juicy mangoes. Easy to prepare and bursting with flavor, these wraps are perfect for a healthy lunch or dinner. Try them today and enjoy a wholesome meal with a delightful tropical twist!
- 23 Jun 2024
- Cook time 5 min
- Prep time 10 min
- 8 Servings
- 10 Ingredients
Vegan lentil lettuce wraps with carrots, avocado, and mango are a nutritious and colorful meal option. These wraps combine the earthiness of lentils, the crunchiness of carrots, the creaminess of avocado, and the sweetness of mango, all wrapped in fresh lettuce leaves. This recipe is perfect for a light lunch or a healthy dinner, and it's both gluten-free and dairy-free, making it suitable for various dietary needs.
Ingredients:
Instructions:
- Finely chop the onion.
- Julienne or grate the carrots.
- Peel and dice the mango.
- Slice or dice the avocado.
- Rinse and pat dry the lettuce leaves.
- In a large skillet, heat the coconut oil over medium heat.
- Add the chopped onion and sauté for 5-7 minutes, or until the onion becomes translucent and soft.
- Add the cooked lentils to the skillet with the onion.
- Stir in 1 tablespoon of vinegar.
- Cook for an additional 3-5 minutes, mixing well to combine the flavors.
- Remove from heat and set aside.
- In a small bowl, mix the sesame butter with a bit of water to reach your desired consistency (optional: season with a pinch of salt if needed).
- Lay out the lettuce leaves on a clean surface or plates.
- Spoon a portion of the lentil mixture onto each lettuce leaf.
- Top the lentils with julienned carrots, diced mango, avocado slices, and a sprinkle of alfalfa seeds.
- Drizzle a bit of the prepared sesame butter sauce over the top.
- Fold the lettuce around the filling to form wraps.
- Arrange the wraps on a serving platter or individual plates.
Tips:
- Choose ripe avocados and mangos for the best flavor and texture.
- Cook the lentils in advance or use canned lentils for a quicker preparation time.
- You can add a splash of lime juice or lemon juice on top to enhance the freshness of the wraps.
- If you prefer a bit of heat, consider adding a sprinkle of chili flakes or a diced fresh chili to the filling.
- For extra crunch, you can include additional vegetables like bell peppers or cucumbers.
These vegan lentil lettuce wraps with carrots, avocado, and mango offer a delightful mix of flavors and textures that are sure to please any palate. They're not only delicious but also packed with nutrients, making them a wholesome meal option. Enjoy these wraps fresh, and feel free to get creative with additional toppings or sauces to suit your taste.
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 520kcal | 21% |
| Protein | |
| Protein 27g | 18% |
| Carbohydrates | |
| Carbohydrates 80g | 22% |
| Fiber 16g | 42% |
| Sugar 11g | 11% |
| Fat | |
| Fat 14g | 17% |
| Saturated 4.36g | 15% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 200ug | 23% |
| Choline 110mg | 20% |
| Vitamin B1 0.98mg | 82% |
| Vitamin B2 0.34mg | 26% |
| Vitamin B3 4.22mg | 26% |
| Vitamin B6 0.77mg | 46% |
| Vitamin B9 550ug | 138% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 33mg | 35% |
| Vitamin E 2.13mg | 14% |
| Vitamin K 40ug | 33% |
| Minerals | |
| Calcium, Ca 72mg | 6% |
| Copper, Cu 0.98mg | 0% |
| Iron, Fe 7mg | 67% |
| Magnesium, Mg 72mg | 18% |
| Phosphorus, P 350mg | 28% |
| Potassium, K 1110mg | 33% |
| Selenium, Se 2.03ug | 4% |
| Sodium, Na 27mg | 2% |
| Zinc, Zn 3.89mg | 35% |
| Water | |
| Water 130g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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