Lettuce Wraps

January is vegan month! We thought we would start out with something simple for everyone just getting into healthy eating for their New Year’s resolution. Lettuce wraps are easy to make, and surprisingly filling! We usually include bell peppers, red onions, carrots, celery, cucumber, and mango when we enjoy this healthy meal, but you can use any combination of raw vegetables to keep the flavour profile fresh and interesting. While we generally use hummus to add an enjoyable zing to lettuce wraps, guacamole also does the trick quite well.

We actually first started making lettuce wraps when we spent a week dabbling in eating raw. While we may not make every recipe that we tried that week ever again (some of them were terrible!), this one we come back to over and over again! We love vegetables, but sometimes it is easy to get stuck between either salads or stirfry when trying to find a way to get more vegetables into your diet. And sometimes we have a fridge full of food, but the one thing that sends us dialing for takeout is the thought of coming home after a long day and having to cook. Well fear not! Since this recipe is raw as well as vegan, there is no cooking required! And the endless combinations of raw vegetables and healthy spreads will never leave your taste buds bored!

romaine lettuce, mango, lettuce wraps


You can enjoy lettuce wraps using the hummus recipe provided, but if you are in a pinch it is easy to grab some pre-made at your local supermarket and enjoy this healthy vegan dinner!

1 15 oz can of chickpeas, drained and rinsed
1/4 cup fresh lemon juice (or juice from 1 lemon)
1/4 cup tahini
1/2 clove garlic, minced
3 Tbsp olive oil
1/2 tsp salt
1/2 tsp ground cumin
3 Tbsp water
Ground paprika to taste

In a food processor, combine tahini and lemon juice, process until smooth. Add all ingredients except chickpeas, process until smooth. Add half the chickpeas, process until smooth, then add remaining chickpeas and process until desired consistency is reached. Store refrigerated for up to one week.

raw, vegan, lettuce wrap fixings

For Lettuce Wraps (what we use)

1 head romaine lettuce, full leaves rinsed and patted dry
1 mango, peeled and sliced julienne
1/2 each of orange and yellow bell pepper, sliced julienne
1/4 red onion, sliced
2 stalks celery, sliced into thin sticks
Baby cut carrots, cut in half lengthwise
1/2 cucumber, sliced julienne

Wash romaine leaves and pat dry. Using a small sharp knife, shave the spine of each leaf to make them easier to roll. Spread desired amount of hummus onto romaine leaf. Lay desired mix of vegetables and mango crosswise at top of leaf and roll entire contents towards the bottom. Enjoy and repeat!

Three to four leaves per person is usually enough to keep us more than satisfied, which means we don’t end up using the entire head of lettuce. We then use the inner leaves of the lettuce as well as any remaining vegetables for a large salad the next day! For us, mango is a key ingredient in this recipe.


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