This easy lettuce wrap recipe makes a great healthy vegan recipe for lunch. Lunch is a meal that's often rushed, eaten on the go, or just downplayed in favor of dinner. But lunch is when you're most active, and you still have a lot of the day left when you'll be burning up energy.
Recharging yourself with a healthy vegan lunch is so important, and this simple combination of vegetables and marinated chickpeas is perfect. It can just as easily be made into a simple salad, but there's something fun about holding the wrap in your hands and getting salad in a different form.
Lettuce wraps also work really nicely with the chickpeas blended into a hummus spread. Try different combinations of beans, bean dips and vegetables for an endless supply of healthy lunch ideas.
Prep time: 15 minutes
Makes enough for 5 wraps.enough for 5 wraps.
This transcription will have some mistakes because it is partially automated.
Hey guys this is Heather from Healthyveganrecipes.net. Today, I’m going to share to you my easy lettuce wrap recipe. A lot of you asking what Phil and I eat on a typical day and the answer are pretty simple.
We usually have some oatmeal or another grain for breakfast, and then we had a green smoothie and something else for lunch, and then for dinner one of the many recipes I shared with you guys.
So, what I thought I would show today was a little bit different – an easy lettuce wrap recipe. It’s just a quick simple lunch that Phil and I are enjoying lately.
For those of you who was skipped ahead for the recipe, I’ll post that over at healthyveganrecipes.net and, now I will show you how to put this together.
So, to start you need a lettuce leaf that was going to wrap up nicely, so I’ve got some big leaves here. It’s always nice to have something a little bit more substantial in your salad or wraps.
I got some chickpeas here that I soaked and then sprouted. I don’t know if you can see any of a little tails, but makes too much more digestible and then I cooked them and I got them marinating here.
In a really simple dressing of lemon juice, pressed garlic and some sea salt with kelp in it. I’ve been writing on my nutrition blog at healthyeatingstartshere.com about the benefits of minimizing oil and using whole food forms of fat instead.
This is just an example of how you can make a salad with a nice dressing and no oil. Its helpful to let the chickpeas marinate like this for a little while, you can even do this a night before put this on a fridge overnight it will be so delicious in the morning.
For vegetables, I’ve got some green onions that I chopped right here and ready to go and I got some carrot, zucchini and green pepper. You can use whether vegetables combo you like in here.
Its amazing how just being simple salad ingredients put in a different form, wrap them up in a lettuce leaf and its so much more fun - totally different experience.
Now I find taking this for a mobile lunch or like for work or a picnic or something. I probably cut everything up, assemble it and take is separately and arrange it together on the spot, because the lettuce will probably wilt once the lemon juice hits it – probably it wont stay put very well.
I want to warn you that this is a little bit of a messy meal but that makes it fun. To assemble, you just got to take you lettuce leaf, lay it out flat on the plate, drop some chickpeas on there – it also very nice to do a bean spread in this because it’s nice, flat and smooth.
Then put some veggies on there – I like a lot of vegetables, but it’s sometimes harder to roll up, the price you pay for eating all your veggies. I’ve mentioned that were not going to use olive oil, or any type of fat, we are just using whole foods.
There is some fat in the chickpeas because I’m going to add a few pumpkin seeds for a nice little crunch, some extra flavor and fat. Seeds like pumpkin seeds do better when you soaked them overnight and dehydrated to keep them longer.
When you going to eat it which is getting a little bit challenging. You just roll it up, tuck it up in one end – I usually start eating from this end. As you can see its definitely much better to assemble this if you’re going to eat it.
So there you go, easy lettuce wrap recipe, an easy lunch idea. Phil and I are going to dig into ours now and like I said, we enjoyed eating with our hands. Its fun to be messy sometimes because it connects you with your food a little bit, and just for a little different experience.
So try it out. You can find the recipes over at healthyveganrecipes.net where there is always nutritional info as to why we should cut back on oils and stick to whole foods fat. Also visit healthyeatingstartshere.com.