Thursday, April 24, 2014

Vegan Chinese Lettuce Wrap

Vegan Chinese lettuce wrap

The popular restaurant chain, PF Chang, offers a lettuce wrap appetizer that is gluten free and vegetarian/vegan. I've tasted It and I liked it, so when my friend Paula told me she had a good lettuce wrap recipe that could be made vegan and gluten-free, I wanted to try making it.

The protein comes from cooked brown lentils, but it's the flavors from the fresh ginger and fresh garlic that really make this recipe rock! 

The recipe not only tastes great, it's easy, nutritious, cuts down on processed foods by wrapping the lentil salad in lettuce, and adds some healthy greens to your diet. Perfect for a vegetarian/vegan dinner or a starter for any type of dinner.

 Ginger, Natural Remedies, Spice
Ethnic recipes call for the use of fresh herbs and spices   
Fresh herbs and spices not only provide fabulous flavor, but they also little powerhouses of antioxidants, anti-inflammatories, vitamins, and minerals. Most ethic cultures depend on fresh or dry spices in their cooking.

The Filling 

3 tablespoons of organic gluten free tamari sauce or  (GF soy sauce)
1 teaspoon of raw honey or maple syrup
2 tablespoons of apple cider vinegar
2 teaspoons of organic corn starch
2 cups of cooked firm brown lentils, drained (not mushy)
2 tablespoons freshly grated ginger
1 tablespoon of fresh garlic, chopped or pressed
1/8 teaspoon or more or less red pepper flakes according to your tolerance
3-4  tablespoons of finely chopped green onion
1/2 tsp of freshly cracked pepper
1 teaspoon of 21 Salute (Trader Joe's brand of salt-free seasoning mix) or use any salt-free seasoning mix of your choice
20 cup shaped lettuce leaves (Bibb, Boston, etc) washed and dried
3 tablespoons of fresh cilantro , chopped for garnish
2 tablespoons of chopped unsalted peanuts


1. In a small bowl combine the organic soy sauce, honey, apple cider vinegar, and organic non-GMO corn starch. Stir until everything is dissolved.
2. Add the mixture to the drained cooked lentils, adding the remaining  spices and stir well. Allow lentils to marinate for a minimum of 15 minutes. Set aside.
3. Heat a skillet and add the grated fresh ginger and garlic and stir well for about 10 seconds. Add lentil mixture to the skillet and stir with a wooden spoon until well heated and mixed. Remove lentil mixture, allow to cool somewhat, and add a spoonful of filling to each lettuce cup. Garnish with freshly chopped cilantro and or chopped unsalted peanuts if desired.

Do you have a recipe for vegan lettuce wraps?

Pin It Please leave a comment so I know you stopped by. Scroll down to the end of the post and click on comments.

lentils in a pot cooking
cook lentils according to package, drain and set aside ( do not overcook) 

lentils with a measuring cup
Measure 2 and half cups of cooked lentils 

garlic, ginger, scallions, apple cider vinegar and Tamari sauce
Organic gluten FreeTamari Sauce ( similar to soy sauce)

Marinate lentils 

Lentils removed from skillet after tossing quickly with garlic, fresh ginger, and scallions

Lentil mixture eaten in a lettuce leaf ( I used organic Romaine) 

These were spicy and delicious! Yum 

My Notes
Don't be intimidated by fresh ginger 
 Although a piece of fresh ginger root looks very odd, don't let it intimidate you. It is usually sold loose in the produce aisle- just pick up a medium size piece. It's easy to peel and use.

To peel fresh ginger: Take the back of a spoon and then just scrape the amount of ginger you want to use. The skin will scrape right off. Then cut the peeled part off the root and dice it or leave it on the root and grate it. Either way, it's easy.

Immune Builder: Fresh ginger is fragrant, delicious and very nutritious, so if you like it, use it as much as you enjoy. 

Freeze Ginger For Future Use
nce peeled, fresh ginger can be frozen in a little baggy for future use. A piece of fresh ginger usually will stay in the refrigerator for about 2-3 weeks .

Disclaimer: I am not a medical doctor and the information on this blog is for educational purposes only. If you need medical advice  check with your doctor . And check with your doctor before adding any herb or food to your diet.

may be shared on a few of the following blog carnivals

Will be shared on this week's Super Sunday  and Plant Based Potluck Party

SouperSundaysShare the Food & Fun at the Plant Based Potluck Party Link Up #8


  1. Finally a vegetarian lettuce wrap that rivals the meat-filled version! These delicious Asian style vegetarian lettuce wraps are great party appetizers or even great paired with vegetable fried rice. Very tasty and healthy :)

  2. I love lentils never thought of subsitituting them in this traditional lettuce wrap. Brillliant idea so glad you brought it by foodie friday,

  3. Diane,
    The lentils seem to work great.It was actually a friend's idea and it worked! Hope your'll let me know if you try them.

  4. I am a big fan of lettuce wraps of any sort and always get the vegan ones at Chang's. I love your use of the lentils in these--a smart idea and they make the wraps even more satisfying. Thanks for sharing them at Souper Sundays this week. ;-)

  5. I'm no vegetarian, but these look great.

    Thanks for sharing your post with Seasonal Sundays.

    - Alma, The Tablescaper

  6. I do like using apple cider vinegar. Cheers from Carole's Chatter

  7. These sound yummy, i love a good wrap! Thanks for sharing at the Happiness is Homemade Link Party, hope to see you back on Sunday!

  8. Looks very tasty! Thanks for sharing at Happiness is Homemade :)

  9. Hi Judee,
    I fell in love with this lentil recipe as soon as I spied ginger, cilantro and green onions! What a heavenly lettuce wrap you have created. It could easily become my favorite finger food to make and eat!

  10. I wouldn't have guessed that PF Chang's has a vegan & gluten-free menu item! Good to know.
    I think I'd just prefer to make your version though :)
    Fresh ginger always makes everything taste so good! I look forward to trying this for lunch - sounds delicious.
    Thanks so much for sharing at Healthy Vegan Fridays!

  11. I am not a vegetarian but I think this recipe looks interesting. I like to substitute beans for meat occasionally. Pretty interesting how intelligent your body is internally- this page really spoke to me- (

  12. Hi Judee,
    I am going to love your Chinese Lettuce Wrap! Thanks so much for sharing your awesome post with us at Full Plate Thursday,442 and come back soon!
    Miz Helen


Your comments are appreciated. I love knowing who is stopping by to read my posts! Have a great day.