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
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
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.
- This recipe calls for chickpeas as the protein ingredient. However, you could also use vegan meat crumbles with or instead of the chickpeas.
- Adding chopped vegetables can make these taste even better. I like small mushrooms or sliced water chestnuts (crunch).
- 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.
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.
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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– ÂĽ 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.
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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.
Teriyaki Chickpea Lettuce Wraps
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
- 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.
Recipe Notes
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.
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Nutrition
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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