These Vegetarian Lettuce Wraps are not only gluten free but also vegan! Perfect for a light dinner, lunch or even an appetizer!
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Vegetarian Lettuce Wraps with Chickpeas
Chickpeas are one of my favorite legumes! I don’t know why. Maybe it is because they are so versatile, taste great and you can do so many things with them!
So I decided to take my favorite legume and my favorite sauce and make a meal out of it with these vegetarian (AND VEGAN) lettuce wraps!
I’ve been eating lettuce wraps for many years – ever since I gave up gluten. But my lettuce wraps consisted of some sort of meat usually. These teriyaki chickpea lettuce wraps are not only gluten free but also vegan. Double bonus.
What Else Can I Eat Teriyaki Chickpeas With?
Well if you are not a fan of lettuce wraps or simply want to switch it up, then I have a few options for you!
These are fantastic with:
Rice or Cauliflower Rice
Gluten Free Noodles
Inside a baked potato
and…. even by themselves as a side dish!
Do I Have to Make My Own Teriyaki Sauce?
Defninitely not! If you have a favorite teriyaki sauce and you are short on time – then have at it!
I would encourage you to try this one, however, as it is AMAZING!
Are Vegetarian Lettuce Wraps Filling Enough for Dinner?
They sure are! I eat them for dinner, lunch and even snacks! But they are most certainly filling.
How to Make Vegetarian Lettuce Wraps with Chickpeas
Teriyaki Sauce
Combine soy sauce (or “No Soy” sauce for gluten free), water, maple syrup, balsamic vinegar, garlic, and cornstarch in a small sauce pan. Bring to boil.
Stir constantly as it thickens. Once thick, remove from heat and set aside.
Chickpea Filling
Add olive oil to a large skillet over medium heat. Once the oil is hot, add onions, carrot and red pepper and sauté until vegetables are tender.
Remove from heat and stir in prepared Teriyaki Sauce, mix well.
Add in chickpeas and continue mixing.
Assembly
Remove 8 Green Butter lettuce leaves from the lettuce head and pat off any excess liquid.
Place about 3 tablespoons of chickpeas filling onto each lettuce wrap. Serve warm.
How to Store the Teriyaki Chickpeas
I would not try to store the lettuce wraps once made. You can, however, store the chickpeas. Just put them in an airtight container and store them in the fridge. They will stay fresh for a few days. You can reheat them or eat them cold!
Other Vegan Dinners You Might Like
Vegan Pasta with Browned Butter Sauce
Low Carb Vegetarian Lettuce Wraps with Chickpeas
Ingredients
Teriyaki Sauce
- 3 tablespoons coconut aminos (or "No Soy sauce")
- 3 tablespoons water
- 1 tablespoon maple syrup
- 1 tablespoon balsamic vinegar
- 1 clove garlic, minced
- 1 tablespoon cornstarch
Chickpea Filling
- 1 tablespoon olive oil
- 1 small red onion
- ½ medium carrot
- ¼ cup roasted red pepper or ½ fresh red bell pepper
- 1 can of chickpeas
- Fresh parsley
- 1 Romaine or Green Butter Lettuce, rinsed
Instructions
Teriyaki Sauce
Combine soy sauce, water, maple syrup, balsamic vinegar, garlic, and cornstarch in a small sauce pan. Bring to boil.
Stir constantly as it thickens. Once thick, remove from heat and set aside.
Chickpea Filling
Add olive oil to a large skillet over medium heat. Once the oil is hot, add onions, carrot and red pepper and sauté until vegetables are tender.
Remove from heat and stir in prepared Teriyaki Sauce, mix well.
Add in chickpeas and continue mixing.
Assembly
Remove 8 Green Butter lettuce leaves from the lettuce head and pat off any excess liquid.
Place about 3 tablespoons of chickpeas filling onto each lettuce wrap. Serve warm.
Nutrition Information:
Yield:
8Serving Size:
1Amount Per Serving: Calories: 78Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 107mgCarbohydrates: 11gNet Carbohydrates: 9gFiber: 2gSugar: 4gProtein: 2g
Nutrition is calculated using a third party plug-in. It is best to always validate!