all recipes | popular | recommended | subscribe

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Food Wine and Love
  • Easy
  • Desserts
  • Dinner
  • Snacks
  • About
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
You are here: Home / Recipes Genres / Appetizers and Sides / Teriyaki Chickpea Lettuce Wraps

Teriyaki Chickpea Lettuce Wraps

Filed Under: Appetizers and Sides, Dinner, Easy, Mediterranean Diet, Vegan Recipes

đź“‹ See The Recipe (please read the entire article for important information about this recipe)
  • 112
    Shares

Teriyaki Chickpea Lettuce Wraps that I must say taste as good, if not better than, the chicken lettuce wraps that I have seen.

I like that these wraps are both vegan and Mediterranean diet friendly.

Teriyaki Chickpea Lettuce Wraps

Teriyaki Chickpea Lettuce Wraps

This is a tasty chickpea recipe that is perfect for lunch, as an appetizer, or even for dinner.
I really like how simple this recipe really is to make.

Did you try my recipe for Honey Mustard Sweet Potatoes?

I am thinking that that recipe for mashed sweet potatoes may go nicely when served with these wraps.
The two recipes would certainly be a colorful combination to serve together too.

Do you want to learn more about the Mediterranean Diet?
Find out how to follow the Mediterranean Diet here.

You may be wondering what lettuce do you use for lettuce wraps.

When you make lettuce wraps, the lettuce is a replacement for a tortilla or similar bread.
The tortilla or similar bread is meant to be both sturdy enough to hold on to the ingredients and big enough to make sure that everything does not fall out.

Not every lettuce is made the same as some are better than others when it comes to taking the place of a tortilla in a wrap.

For this recipe, I like a green butter lettuce because of its size and strength.
If you do not have butter lettuce, Romaine lettuce would work for this recipe.

This recipe is especially for anyone asking what wraps are vegan.

This chickpea wrap uses all vegan ingredients.
The wrap itself is also Mediterranean diet friendly.

Even better, this wrap tastes as good as the nonvegan variety.

I am specifically referring to a certain chicken wrap appetizer that I once tried at a popular restaurant.
This vegan wrap looks and tastes a lot like that one in my opinion.

Cooking Chickpeas in a Skillet

Cooking Chickpeas in a Skillet

Tips for making vegan wraps.

I mentioned above that this recipe for vegan wraps uses lettuce to hold the ingredients.
The best lettuce to use in this recipe is a green butter lettuce because of its size and ability to hold the ingredients together.

Here are some more great tips for you.

  1. This recipe calls for chickpeas as the protein ingredient. However, you could also use vegan meat crumbles with or instead of the chickpeas.
  2. Adding chopped vegetables can make these taste even better. I like small mushrooms or sliced water chestnuts (crunch).
  3. This recipe works great with canned chickpeas. You will need to drain and then rinse the chickpeas first of course.

How to make Teriyaki sauce.

This wrap recipe is made even better because it is topped with teriyaki sauce.
You can use store bought teriyaki sauce or make your own.

In a small saucepan over medium heat, whisk together the following ingredients until thickened.

  • Soy Sauce– 3 tablespoons.
  • Water- 3 tablespoons.
  • Maple Syrup-1 tablespoon.
  • Garlic– 1 clove
  • Cornstarch– 1 tablespoon.
  • Balsamic Vinegar-1 tablespoon.

How to prepare the lettuce for these wraps.

Gently remove the lettuce from its packaging and rinse it the leaves that you will be using.
Then use a clean paper or kitchen towel to pat off the remaining water.

Jump to Recipe

By the way, while you are here you may also be interested in these ideas.

  • Easiest Greek Salad in Vinaigrette Dressing.
  • How to Make Fire Roasted Tomatoes.
  • Kale and Quinoa Caesar Salad.
  • Mediterranean Style Green Bean Salad.
  • Classic Eggplant Caponata.
  • Easy Chicken Orzo Salad.
  • How to Follow the Mediterranean Diet.

Be sure to follow me on Pinterest| Facebook | and Instagram.
Also, subscribe to my weekly newsletter!

–KEEP SCROLLING–

 

Teriyaki Chickpea Lettuce Wraps

Teriyaki Chickpea Lettuce Wraps

The Recipe for Teriyaki Chickpea Lettuce Wraps

As mentioned above, this recipe for vegan wraps uses lettuce to hold the ingredients.
The best lettuce to use in this recipe is a green butter lettuce because of its size and ability to hold the ingredients together

Also mentioned was that this recipe needs a teriyaki sauce.
You can use store bought teriyaki sauce or make your own. There is a simple vegan teriyaki sauce recipe above.

Ingredients needed to make vegan chickpea lettuce wraps

  • Teriyaki sauce- as prepared above.
  • Lettuce- Green Butter or Romain leaves that have been rinsed and then patted dry.
  • Olive Oil- 1 tablespoon.
  • Onion- 1 medium sized chopped. Red works best in this recipe.
  • Carrots- ½ cup chopped.
  • Roasted Red Peppers– ¼ cup chopped, You can use a fresh red pepper instead however, double the amount (½ cup chopped).
  • Chickpeas- 1 (15-16 ounce can), drained and rinsed.

How to make Teriyaki Chickpea Lettuce Wraps

  • Prepare the vegan teriyaki sauce as described above.
  • Rinse the lettuce and pat it dry using a clean kitchen or paper towel.
  • In a large skillet over medium heat, heat the olive oil. Once it is warm you can add the onion and cook until translucent- about two minutes. Then stir in the carrots and peppers and cook until soft. Transfer the cooked ingredients to a holding place such as a large bowl.
  • Replace the warm skillet to the stove and stir in the chickpeas and cook for another five minutes, stirring as needed. When the chickpeas begin to dry (about five minutes), turn off the heat and stir in the ingredients that were placed in the holding area. Then stir in the teriyaki sauce.
  • To assemble the wraps, place about 3 tablespoons of filling in each lettuce wrap. Serve immediately.
  • Leftovers can be stored in an airtight container in the refrigerator for up to two days. Do not store in the lettuce wraps.

Thanks so much for visiting!

If you decide to make this recipe, please stop back and let me know how it turned out for you. Also, if you have any tips or tweaks to the recipe to share, please do so in the comment section below. My readers like to stop by periodically for updates on the recipes. Reading the comments below is helpful to these readers and hopefully to you too!!

Looking for a recipe that is not on my site?
Please let me know and I will on getting that recipe for you.
Happy baking, eating, and enjoying life!

Nutritional Information is only an estimate and can vary especially with ingredients that are used.

Teriyaki Chickpea Lettuce Wraps, a delicious and simple vegan and Mediterranean diet recipe for lettuce wraps.
Continue to Content
Yield: 8

Teriyaki Chickpea Lettuce Wraps

Teriyaki Chickpea Lettuce Wraps

Teriyaki Chickpea Lettuce Wraps, a delicious and simple vegan and Mediterranean diet recipe for lettuce wraps.

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes

Ingredients

  • Sauce
  • Soy Sauce– 3 tablespoons.
  • Water- 3 tablespoons.
  • Maple Syrup-1 tablespoon.
  • Garlic– 1 clove
  • Cornstarch– 1 tablespoon.
  • Balsamic Vinegar-1 tablespoon.
  • Wraps
  • Teriyaki sauce- as prepared above.
  • Lettuce- Green Butter or Romain leaves that have been rinsed and then patted dry.
  • Olive Oil- 1 tablespoon.
  • Onion- 1 medium sized chopped. Red works best in this recipe. Carrots- ½ cup chopped.
  • Roasted Red Peppers– ¼ cup chopped, Chickpeas- 1 (15-16 ounce can), drained and rinsed.

Instructions

  1. Prepare the vegan teriyaki sauce as described above.
  2. Rinse the lettuce and pat it dry using a clean kitchen or paper towel.
  3. In a large skillet over medium heat, heat the olive oil. Once it is warm you can add the onion and cook until translucent- about two minutes. Then stir in the carrots and peppers and cook until soft. Transfer the cooked ingredients to a holding place such as a large bowl.
  4. Replace the warm skillet to the stove and stir in the chickpeas and cook for another five minutes, stirring as needed. When the chickpeas begin to dry (about five minutes), turn off the heat and stir in the ingredients that were placed in the holding area. Then stir in the teriyaki sauce.
  5. To assemble the wraps, place about 3 tablespoons of filling in each lettuce wrap. Serve immediately.
  6. Leftovers can be stored in an airtight container in the refrigerator for up to two days. Do not store in the lettuce wraps.

Notes

As mentioned , this recipe for vegan wraps uses lettuce to hold the ingredients.
The best lettuce to use in this recipe is a green butter lettuce because of its size and ability to hold the ingredients together

Also mentioned was that this recipe needs a teriyaki sauce.
You can use store bought teriyaki sauce or make your own. There is a simple vegan teriyaki sauce recipe above.

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 111Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 4mgSodium: 549mgCarbohydrates: 15gFiber: 2gSugar: 5gProtein: 3g

*Please check the nutritional labels to assure that you are sticking to your diet restrictions for any substitutions used. - see post for alternatives Please see recipe post for further details on this recipe. Nutritional Information is only an estimate and can vary especially with ingredients that are used.

Did you make this recipe?

Did you make this? Please let me know on facebook if you liked this recipe. (click on the facebook "f" on the left)Tips and suggestions are appreciated as well! 🙂 <3 Annie

© 🔪 Food, Wine, and Love
Cuisine: Mediterranean / Category: Recipes

Teriyaki Chickpea Lettuce Wraps


  • 112
    Shares
  • 112
    Shares

Filed Under: Appetizers and Sides, Dinner, Easy, Mediterranean Diet, Vegan Recipes Tagged With: Teriyaki Chickpea Lettuce Wraps

As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.

 

Food Wine and Love was developed to share a passion for everything in life. Please visit our sister site TheSugarFreeDiva.com!

Get Free Updates in Your Email Box

This email newsletter is sent to your mailbox once a week. You are able to monitor your subscription by clicking on "preferences" at any time.

Privacy Policy

About Me

food wine and love

I am a believer in healthy living and healthy eating.

When I turned a certain age (we all have our own ‘certain age’ right?), I decided it was time to eat and live in more healthy manner. I gave up meat and processed foods and adopted a diet based upon fruit, vegetables, and simple recipes. Walking, running, and yoga are a passion as are my pets.

No Bake Vegan Brownies With Caramel Topping

No Bake Vegan Brownies With Caramel Topping

No Bake Vegan Brownies With Caramel Topping that tastes amazing! I love the taste of this caramel topping with these brownies! No Bake Vegan Brownies With Caramel Topping This is a tasty version of the usual brownie recipe but, without the dairy! I love that there is a tasty caramel topping on this brownie too!…

Read More

Delicious Shaved Brussels Sprout Salad

Delicious Shaved Brussels Sprout Salad

Delicious Shaved Brussels Sprout Salad that is simple to make. I like that this salad is perfect alone or as a side to something tasty! Delicious Shaved Brussels Sprout Salad This is a tasty and simple salad that works well beside a delicious meal or alone. I like how healthy and low in fat this…

Read More

Instant Pot Pasta in Vodka Sauce

Instant Pot Pasta in Vodka Sauce

Instant Pot Pasta in Vodka Sauce that does not taste boozy. Instead, of a boozy taste, the vodka gives the sauce a more interesting taste. Instant Pot Pasta in Vodka Sauce This is a lower in fat version of chicken and pasta in vodka sauce made in an instant pot. I like that this recipe…

Read More

Previous Post: « Maple Roasted Brussels Sprouts
Next Post: Vegan Bolognese with Zucchini Noodles »

Primary Sidebar

Popular Right Now

How to Make Fire Roasted Tomatoes

How to Make Fire Roasted Tomatoes

How to Make Ricotta Frosting

How to Make Ricotta Frosting

Mediterranean Style Chicken Piccata

Mediterranean Style Chicken Piccata

Mediterranean Diet Friendly Chocolate Cake

Mediterranean Diet Friendly Chocolate Cake

Delicious Chocolate Cake For Two

Delicious Chocolate Cake For Two

Red Cabbage and Carrot Coleslaw

Red Cabbage and Carrot Coleslaw

More Popular Recipes

Looking for Something?

Footer

↑ back to top

Quick Links

  • Privacy Policy
  • Mediterranean Diet Recipes
  • Vegan Recipes
  • Desserts
  • Salads

Newsletter

  • Sign Up! for emails and updates

Follow

  • facebook
  • instagram
  • twitter
  • pinterest

Copyright © ·

Use of this site means that you agree with the terms and other disclosures of this site. {Disclosure-This site uses affiliate links which means that there may be compensation involved with reader actions. Thank you!} As an Amazon Associate I earn from qualifying purchases. This means that the links on this website that lead to other sites may be affiliate link

Read more at: https://foodwineandlove.com/privacy-policy/

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non-necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

SAVE & ACCEPT