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Vegan Lettuce Wraps – Dietitian Debbie Dishes

These vegan lettuce wraps with tempeh may be whipped up in a matter of minutes for a easy and scrumptious weeknight dinner meal. Crumbled tempeh will get stir fried in a flavorful sauce earlier than wrapping in tender lettuce leaves. A favourite summer recipe of mine!

This publish was initially printed on 6/7/2019, however has been up to date with extra directions and some tweaks to make this recipe even higher. I hope you like it!

Say hiya to certainly one of your new favourite weeknight recipes for summer time! These vegan tempeh lettuce wraps take much less that half-hour to whip up and are simply jam full of taste. Crumbled tempeh will get stir fried in a flavorful sauce earlier than wrapping in tender lettuce leaves.

Why You’ll Love this Recipe

  • Fast: Might be whipped up in lower than 20 minutes in only one skillet on the range.
  • Heat Climate Pleasant: An important choice for heat climate since there isn't a have to warmth up the oven and the time spent cooking on the stovetop is minimal.
  • Versatile: Might be served as an appetizer OR as a light-weight predominant entree.
  • Gluten Free: With a pair swaps like gluten free tempeh and tamari as an alternative of soy sauce this recipe can simply be made with none gluten. Tempeh is normally gluten free however it's a must to learn the ingredient record rigorously as some manufacturers add grains to their tempeh which will include gluten.
vegan lettuce wrap ingredients labelled.

Ingredient Notes and Substitutions

  • Tempeh: tempeh is certainly one of my favourite plant-based proteins since it's so adaptable for recipes that sometimes function a floor meat. Discover tempeh within the fridge part of the grocery by the tofu. You can even sub crumbled tofu or a plant-based meat different like floor Past Meat for the tempeh.
  • Soy Sauce and Sesame Oil: Provides a lot of umami taste. Use tamari as an alternative of soy sauce if you would like this dish to be gluten free.
  • Peanut Butter: Provides a bit richness to the flavorful sauce on the tempeh.
  • Ginger: Pairs nicely with the opposite flavors on this wrap. Contemporary ginger will add extra taste, however you should use about 1/2 teaspoon dried ginger as an alternative.
  • Garlic: Contemporary garlic could have probably the most taste, however you should use about 1 teaspoon garlic powder should you’d like.

How one can Make this Recipe

STEP 1: Begin by stirring up the marinade you’ll use for the tempeh which incorporates: soy sauce, rice vinegar, sriracha, ginger, brown sugar, and broth.

STEP 2: Toss your tempeh within the pan with the oil to brown. Flip off the warmth and and stir within the marinade.

STEP 3: Assemble your lettuce wraps and garnish with sesame seeds, chopped mint, chopped contemporary cilantro, and so forth. Squeeze a little bit of lime on simply earlier than serving.

Vegan tempeh lettuce cups with bowl of garnishes.

Recipe Notes:

  • Serve it up in lettuce leaves for a brilliant easy plant-based entree or appetizer. We used butter lettuce and purple romaine leaves for our lettuce cups however you possibly can use iceberg lettuce as nicely. (I noticed the purple romaine on the farmers market final week and needed to get it for this recipe!) You can even serve the filling in a tortilla or flour wrap if you would like.
  • Jazz up your vegan tempeh lettuce cups up by garnishing them with some contemporary cilantro, sliced jalapeño, inexperienced onion, further sriracha, sesame seeds, mint, and/or a squeeze of lime. Go loopy and do all of them or decide a pair that sound most interesting to you. Chopped Thai basil can also be an important garnish choice if you'll find it.
  • Need much more sauce? Drizzle on a few of this peanut sauce!
  • Add extra veggies to bulk up the filling. Chopped water chestnuts are a preferred addition (I simply don’t like them!). You can even add a little bit of shredded carrot, chopped peppers, or a little bit of bok choy.

Steadily Requested Questions

What's tempeh?

Tempeh is constructed from fermented soybeans which were pressed into cake. Though which will sound unappetizing, tempeh is a superb plant-based protein choice for fast and straightforward meals like this one! For this recipe, you’ll crumble up the tempeh to make use of it instead of the bottom rooster or pork that's usually utilized in lettuce cups.

Can I exploit tofu as an alternative of tempeh?

Yep! Use agency tofu that has been pressed for a couple of minutes to take away the additional moisture. Crumble together with your palms and stir fry it similar to you'd the tempeh within the recipe beneath.

What lettuce is greatest for lettuce wraps?

Select a lettuce with giant leaves, normally wee and up shopping for a head of lettuce for this recipe vs bagged lettuce. Use a young leaf lettuce like Bibb lettuce or butter lettuce for wraps which might be straightforward to carry. Should you choose some crunch, use romaine lettuce leaves OR iceberg. You can even use cabbage leaves.

vegan lettuce wraps in a bowl with jalapeño

What to Serve with these Lettuce Wraps

Listed below are a number of recommendations that might be tasty aspect dishes with these lettuce wraps:

Make Forward and Storage

The filling for these lettuce cups may be made 2-3 days prematurely and saved within the fridge in an hermetic container. To reheat, add to a non-stick skillet over medium-high warmth with a splash of water and sauté till warmed by way of.

Filling may be frozen and reheated within the microwave or in skillet on the stovetop.

Searching for different tasty tempeh recipes? Try these!

vegan tempeh lettuce cups on white background

Vegan Lettuce Wraps

Created by: Dietitian Debbie


Course Appetizer, Entree, Essential Dish
Delicacies Asian-inspired, Gluten-free, Vegan

These vegan lettuce wraps with tempeh may be whipped up in a matter of minutes for a easy and scrumptious weeknight dinner meal. I see myself consuming these on repeat all summer time lengthy!

Forestall your display from going darkish

Tools

  • 1 non-stick skillet

  • 1 microplane

Substances  

Sauce

  • 2 tablespoons lowered sodium soy sauce (tamari if gluten free)
  • 2 tablespoons water
  • 1 tablespoon creamy peanut butter
  • 1 tablespoon sriracha
  • 1 teaspoon brown sugar
  • 1/2 inch piece contemporary ginger, grated
  • 1 clove garlic, grated

Tempeh

  • 2 tablespoons canola oil
  • 8 oz tempeh crumbled

To Serve

  • Lettuce leaves, jalapeño, lime, sesame seeds, mint, inexperienced onion

Directions

Make the Sauce

  • Add the soy sauce, water, peanut butter, sriracha, brown sugar, ginger, and garlic to a small bowl and whisk to mix. Put aside. 

Make the Tempeh

  • Add the oil to a non-stick skillet over medium-high warmth. Add the tempeh to the pan with the leftover oil and sauté till golden brown, about 5 minutes. Pour sauce over the tempeh. Flip off the warmth and stir to coat. 

Assemble

  • To assemble, add tempeh to lettuce leaves and add desired toppings like inexperienced onion, cilantro, mint, sesame seeds, and a squeeze of lime.

Notes

  • Serves 2 folks as a predominant dish or 3-4 as an appetizer. 
  • Stir collectively the sauce elements and retailer in an hermetic jar as much as 3 days prematurely. You can even make the filling a pair days prematurely and reheat in a skillet with a splash of water. 

Vitamin

Serving: 1lettuce wrap | Energy: 143kcal | Carbohydrates: 5g | Protein: 8g | Fats: 11g | Saturated Fats: 1g | Polyunsaturated Fats: 3g | Monounsaturated Fats: 6g | Trans Fats: 0.03g | Sodium: 273mg | Potassium: 186mg | Fiber: 0.1g | Sugar: 1g | Vitamin A: 34IU | Vitamin C: 2mg | Calcium: 47mg | Iron: 1mg

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