When I first came up with this lettuce wraps recipe forever ago I actually thought I was the originator of lettuce wraps. Until I found out I wasn’t. When I discovered there were already lettuce wraps, and grape-leaf wraps, and that my ‘original’ idea of stuffing collards, chard leaves, and beet greens full of delicious, nutrient-dense goods was actually part of a collective stream of culinary consciousness centuries-old, I thought huh. Should’ve known. Anyway, we all have our own epic ways of doing veggie wraps, and this one’s mine.
At least half the time when I’m making a wraps recipe, I go for lettuce wraps. That’s because lettuce wraps are substantially more nutrient-dense.
If you make them right.
My favorite lettuce wraps recipe includes crisp chard, collards, beet greens, Bok choy, even grape leaves if I can find them organic.
And what you’re looking for when it comes to wraps are those eye-popping firm bunches of mega-fresh, super large, deep green leaves.
No iceberg lettuce.
And the best part?
What you put inside.
Because anyone who’s ever made a lettuce wrap—or any wrap, for that matter—will tell you this: the sky’s the limit.
From veggie wraps to vegan hummus wraps to avocado wraps, on and on.
All organic, plant-based, gluten-free.
Lettuce Wraps Recipe
In this particular lettuce wraps recipe I usually go for collards and/or Swiss chard leaves.
They’re two of my favorites.
That’s because they’re typically large, firm, and nutrient-dense.
They’re packed with fiber, antioxidants, phytochemicals, and chlorophyll.
And if you stuff em’ right, they’re bomb.
According to this report:
Dark-green, leafy vegetables are the healthiest foods on the planet, which is why I recommend two servings each day. As whole foods go, they offer the most nutrition per calorie. Of all the food groups analyzed by a team of Harvard University researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including up to about a 20 percent reduction in risk for both heart attacks and strokes for every additional daily serving.
And this:
The calcium in dark green leafy vegetables is more effectively absorbed by the body than that found in cow’s milk. Potassium from greens may be anti-inflammatory and may prevent strokes and heart disease. Greens can also provide iron and zinc, antioxidants, and magnesium, a nutrient that may lower the risk of a range of health concerns including diabetes, heart disease, and sudden cardiac death.
Consuming at least one serving a month of greens appears to reduce the risk of glaucoma by 69%. Lutein and zeaxanthin, nutrients found greens, also appear to be protective against cataracts and macular degeneration. Greens consumption is also associated with increased physical attractiveness, reduced facial wrinkling, improved dental health, better immune system, and may reduce free radical DNA damage. Two or more daily servings of greens may help clear the human papilloma virus, which can cause cancer. Eating green leafy vegetables may also reduce risk for breast cancer, kidney cancer, and lymphoma, and overall cancer risk.
Here’s a summary of the ingredients in this recipe (full recipe below):
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Large organic leaves.
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Assorted vegan stuffings.
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Salt & pepper.
- Preferred spices.
Lettuce Wrap Ideas
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Organic mixed greens (spinach, chard, kale, romaine, arugula, etc.).
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Organic carrots.
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Organic purple cabbage.
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Organic sprouts and microgreens.
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Organic tomatoes.
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Organic avocados.
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Organic cucumbers.
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Organic red onions, chives.
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Raw organic garlic.
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Organic broccoli florets.
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Organic cauliflower florets.
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Organic bell peppers.
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Organic mushrooms.
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Organic potatoes.
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Organic cilantro, parsley, your favorite herbs.
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Organic nuts and seeds.
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Beans and legumes.
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Rice and grains.
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Tofu, natto, tempeh.
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Vegan cheese.
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Plant proteins.
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Fresh fruits.
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Kimchi, sauerkraut.
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Olives and artichoke hearts.
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Organic nut butters.
You can also create lettuce wrap stuffing with choice leftovers from another meal.
Homemade Lettuce Wraps
A lettuce wraps recipe without sauce is just too dry.
In fact most veggie wrap recipes call for sauces.
I personally rock tahini, vegan Ranch dressing, baba ganoush, pesto, salsa, guacamole, and more.
And sometimes it’s simple.
Vegan mayo and herbs.
How to Wrap a Wrap
- Wrapping a wrap can get a little tricky if you overstuff it or use too small a leaf. If the leaf’s overly crisp you can warm it in the oven very briefly. (I never suggest microwaves.)
- Form the stuffing in a horizontal line or spread it around leaving enough space around the sides to enclose it.
- Fold in the sides about halfway so you can still see the stuffing. You can also leave the sides open if it’s a supersize.
- From the center pull and tuck the end of the leaf over the top of the stuffing and sides, spooning the ingredients in tight as you go.
- Keep tucking and tightening as you roll it.
Secure wraps with food toothpicks or biodegradable wrap paper.
Serve as a meal, snack, healthy appetizer.
Lettuce Wraps Recipe
Equipment
- Large baking pan or skillet if you cook ingredients (stainless steel, cast iron, glass, ceramic, titanium, carbon steel).
- Mixing bowl (glass, stainless steel, ceramic, maple, walnut, beech, teak; formaldehyde-free bamboo).
- Food storage container (ceramic, glass).
- Flatware (stainless steel, maple, walnut, beech, teak; formaldehyde-free bamboo).
- Cutlery (stainless steel).
- Cutting board (hardwood like maple, walnut, beech, teak; formaldehyde-free bamboo).
- Appetizer platter if applicable (glass, stainless steel, ceramic, maple, walnut, beech, teak; formaldehyde-free bamboo, lead-free porcelain).
- Crockery (ceramic, glass, lead-free porcelain, maple, walnut, beech, teak; formaldehyde-free bamboo, stainless steel, lead & cadmium-free).
Ingredients
- Large fresh organic leaves such as collards, chard, beet greens, etc.
- Vegan mayonnaise and/or your preferred dressing or spread.
- Suggestions: organic brown rice (cooked & seasoned), extra-firm tofu, hummus, vegan ‘meat’ slices, vegan tuna, vegan black bean crumbles (veggie burger), legumes, tempeh, natto, falafel (your choice).
- Nutritional yeast.
- Salt and pepper to taste (Himalayan, Celtic, unprocessed).
- Lettuce Wrap Ideas
- Organic mixed greens (spinach, chard, kale, romaine, arugula, etc.).
- Organic carrots.
- Organic purple cabbage.
- Organic sprouts and microgreens.
- Organic tomatoes.
- Organic avocados.
- Organic cucumbers.
- Organic red onions.
- Raw organic garlic.
- Organic broccoli florets.
- Organic cauliflower florets.
- Organic bell peppers.
- Organic mushrooms.
- Organic cilantro, parsley, your favorite raw herbs.
- Organic nuts and seeds
- Vegan ‘cheese.’
- Kalamata olives.
- Organic nut butters.
- You can also create lettuce wrap stuffing with choice leftovers from another meal.
Instructions
- Position the rinsed and dried organic leaves on a board.
- Spread a layer of vegan mayonnaise and/or your favorite dressing or sauce on top.
- Season with unprocessed salt, organic pepper, and nutritional yeast.
- Add any organic spices you prefer.
- Chop and prep all your ingredients.
- Create layers that fit the wrap, seasoning and adding more dressing to each one.
- Fold, roll, and rock it.
Notes
Nutrition
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