Best Asian Chickpea Lettuce Wraps Recipes

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ASIAN LETTUCE WRAPS



Asian Lettuce Wraps image

Healthy Asian lettuce wraps with ground chicken or ground turkey, green onions, and fresh veggies. Easy to make and better than PF Chang's!

Provided by Erin Clarke / Well Plated

Categories     Dinner

Time 2h30m

Number Of Ingredients 14

1/2 cup hoisin sauce
1/4 cup reduced-sodium soy sauce (plus 1 tablespoon, use tamari to make gluten free)
2 tablespoons rice vinegar
2 teaspoons sesame oil
1 tablespoon extra-virgin olive oil
2 pounds ground chicken breast
1 small bunch green onions (thinly sliced, white/light green and dark green parts divided)
1 tablespoon freshly grated ginger
2 cloves garlic (minced (about 2 teaspoons))
8 ounces baby bella cremini mushrooms (finely chopped)
1 1/2 cup grated carrots (from about 3 large carrots)
1/2 teaspoon red pepper flakes (reduce to 1/4 teaspoon or omit if sensitive to spice)
2 cans water chestnuts, drained and finely chopped ((8 ounce cans) drained and finely chopped)
2 heads butter lettuce

Steps:

  • Lightly coat a 5-quart or larger slow cooker with nonstick spray. In a small bowl, stir together the hoisin, soy sauce, rice vinegar, and sesame oil. Set aside.
  • Heat the olive oil in a large skillet over medium high. Add the chicken and brown the meat, breaking it into small pieces. Continue cooking until no longer pink, about 4 to 6 minutes. Stir in the white and light green parts of the green onions, ginger, and garlic. Cook 30 additional seconds.
  • Transfer the meat mixture to the slow cooker. Stir in the chopped mushrooms, carrots, red pepper flakes, and sauce. Cover and cook on LOW for 2 to 3 hours until the mixture is thickened and the chicken is ultra tender. (Do not be tempted to cook on HIGH, as the chicken will become tough.) Stir in the water chestnuts and green parts of the green onions.
  • To serve, separate the butter lettuce leaves and fill with the chicken mixture. Enjoy hot.

Nutrition Facts : ServingSize 1 (of 8), about 1 cup filling, Calories 247 kcal, Carbohydrate 21 g, Protein 28 g, Fat 5 g, SaturatedFat 1 g, Cholesterol 60 mg, Fiber 2 g, Sugar 10 g

ASIAN LETTUCE WRAPS



Asian Lettuce Wraps image

Delicious and bursting with flavor, Asian lettuce wraps are a great idea for entertaining or a family style meal. Each person can build their own fresh, delicious wrap. Just be sure to have plates or napkins available since the mixture can sometimes drip a little. To serve, allow each person to spoon a portion of the meat into a lettuce leaf. Wrap the lettuce around the meat like a burrito and enjoy!

Provided by Rachel Castro

Categories     Appetizers and Snacks     Wraps and Rolls

Time 35m

Yield 4

Number Of Ingredients 13

16 Boston Bibb or butter lettuce leaves
1 pound lean ground beef
1 tablespoon cooking oil
1 large onion, chopped
ΒΌ cup hoisin sauce
2 cloves fresh garlic, minced
1 tablespoon soy sauce
1 tablespoon rice wine vinegar
2 teaspoons minced pickled ginger
1 dash Asian chile pepper sauce, or to taste
1 (8 ounce) can water chestnuts, drained and finely chopped
1 bunch green onions, chopped
2 teaspoons Asian (dark) sesame oil

Steps:

  • Rinse whole lettuce leaves and pat dry, being careful not tear them. Set aside.
  • Heat a large skillet over medium-high heat. Cook and stir beef and cooking oil in the hot skillet until browned and crumbly, 5 to 7 minutes. Drain and discard grease; transfer beef to a bowl. Cook and stir onion in the same skillet used for beef until slightly tender, 5 to 10 minutes. Stir hoisin sauce, garlic, soy sauce, vinegar, ginger, and chile pepper sauce into onions. Add water chestnuts, green onions, sesame oil, and cooked beef; cook and stir until the onions just begin to wilt, about 2 minutes.
  • Arrange lettuce leaves around the outer edge of a large serving platter and pile meat mixture in the center.

Nutrition Facts : Calories 388 calories, Carbohydrate 24.3 g, Cholesterol 68.9 mg, Fat 22.3 g, Fiber 4.7 g, Protein 23.4 g, SaturatedFat 7.2 g, Sodium 579.6 mg, Sugar 9.6 g

ASIAN CHICKPEA LETTUCE WRAPS



Asian Chickpea Lettuce Wraps image

A few months back I posted this recipe for Spicy Basil Lettuce Chicken Wraps. Made with PF Chang's lettuce wraps in mind, I created the aformentioned recipe as a healthier alternative. PF Chang's version is laden with calories, carbohydrates (22% of your daily recommended value) and unhealthy fats (15% of your daily recommended saturated fat allocation). As an aside, check out LiveStrong.com for more nutritional facts about Pf Chang's lettuce wraps and other restaurant food reviews. Having not made this in months, my desire to eat an almost entirely meat based dish has gone straight out the window. Whipping up a vegetarian version seemed like the only logical solution. When in doubt, substitute beans for chicken. Which type of beans just depends on the taste you are going for. Chickpeas pack the perfect punch for the vegetarian version of this recipe. They can be broken down into a semi-ground state perfectly and they soak up the asian flavors of this dish, not missing a single beat i

Provided by simplefoodhealthyli

Categories     Beans

Time 15m

Yield 6-8 lettuce wraps, 6-8 serving(s)

Number Of Ingredients 11

2 (14 ounce) cans chickpeas, drained and rinsed
1 tablespoon thai style chili sauce
2 tablespoons hoisin sauce
1 tablespoon low sodium soy sauce
1 tablespoon olive oil
2 tablespoons rice vinegar
1/2 tablespoon sugar
1 teaspoon red pepper flakes
1 tablespoon hot sauce (optional)
1/2 cup chopped basil (optional)
6 -8 lettuce leaves, Bibb, boston or 6 -8 romaine leaves

Steps:

  • Drain and rinse both cans of chickpeas.
  • Place chickpeas in a food processor and puree in 5-10 second increments. You do not want to turn the chickpeas into a mash, you simply want to grind them into pieces.
  • Add 1 tbsp of olive oil to a pan and heat.
  • Add the chickpeas and let cook over medium heat for 3-4 minutes, continuously stirring so as not to burn.
  • Add remaining ingredients, except basil, and stir. Cook over low heat for 10 minutes, stirring occassionally.
  • If using basil leaves, add them and cook for 1-2 minutes, stirring the basil in and allowing it to wilt.
  • Wash lettuce leaves and pat dry.
  • Spoon a healthy serving of chickpea mixture onto lettuce wraps and serve immediately. Drizzle with sirachi sauce if desired.

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As people become more health-conscious, they are often searching for healthier options that are also tasty. Lettuce wraps have become a popular alternative to traditional wraps, and they can be filled with a wide range of ingredients to provide a delicious meal. One popular variation of lettuce wraps is the Asian chickpea lettuce wraps recipe.

What are chickpeas?

Chickpeas are part of the legume family and are a well-known ingredient in many Indian and Middle Eastern dishes. They have a nutty, creamy taste and are high in protein and fiber, making them ideal for vegetarians and vegans. Chickpeas are also rich in vitamins and minerals that support the immune system and lower the risk of heart disease and other chronic illnesses.

Ingredients in Asian chickpea lettuce wraps recipe:

The recipe comprises several ingredients, which include:
  • One can of chickpeas
  • A tablespoon of freshly squeezed lime juice
  • A tablespoon of honey or maple syrup
  • A tablespoon of soy sauce
  • A tablespoon of olive oil
  • Two tablespoons of chopped cilantro
  • A teaspoon of chili paste or Sriracha
  • Salt and pepper to taste
  • Eight to ten lettuce leaves (Romaine or Butter lettuce work well)
  • Sliced cucumber and shredded carrots (Optional)

How to make Asian chickpea lettuce wraps recipe?

To make the Asian chickpea lettuce wraps recipe, industrialists will have to do the following:
  1. Drain and rinse the chickpeas and mash them lightly with a fork or potato masher.
  2. In a separate bowl, whisk together the lime juice, honey, soy sauce, olive oil, cilantro, chili paste, salt, and pepper.
  3. Add the mashed chickpeas and mix well.
  4. Refrigerate for at least 30 minutes or more to allow the flavors to meld.
  5. To serve, spoon the chickpea mixture onto a lettuce leaf and add the cucumber and carrots as desired.
  6. Roll up the lettuce and secure it with a toothpick.

Benefits of Asian chickpea lettuce wraps recipe:

Asian chickpea lettuce wraps recipe has several benefits that make it a perfect healthy recipe to try out.
  • Chickpeas are an excellent source of protein and fiber, making this recipe an ideal meal for vegetarians, vegans, or people wanting to reduce their meat intake.
  • Low-carb and gluten-free diet followers can enjoy it since it only contains a small amount of carbohydrates from the chickpeas and honey/maple syrup.
  • Lettuce leaves are an excellent low-carb option that eliminates the calories present in traditional sandwich bread or tortillas making it a perfect recipe for people looking to lose weight.
  • The various vegetables added to the recipe offer added health benefits, such as vitamin C and beta carotene, and add an enjoyable crunch to the wraps.
  • It is delicious and easy to make, making it ideal for time-starved individuals looking for a quick and easy yet healthy meal option.

In conclusion:

The Asian chickpea lettuce wraps recipe is an excellent alternative to traditional wraps and sandwiches that can be unhealthy, especially for people who are watching their weight or who are on special diets such as low-carb or gluten-free diets. This recipe is easy to make and provides essential health benefits and nutrients while still being delicious and satisfying. Whether you're looking for a quick lunch option or a healthy snack, Asian chickpea lettuce wraps are worth trying out.
Asian chickpea lettuce wraps are a quick, healthy, and tasty meal that can be prepared easily at home. This dish is perfect if you are looking for a vegan and gluten-free option, while also being a great source of protein and fiber. In this article, we will share some valuable tips to make the perfect Asian chickpea lettuce wraps recipe.

Select the right lettuce

The first step in making the perfect Asian chickpea lettuce wraps is to select the right lettuce. Butterhead lettuce or Boston lettuce are ideal for making lettuce wraps as they have a sturdy structure and can hold the filling without tearing. Iceberg lettuce is also a good option, but it is not as nutrient-dense as butterhead or Boston lettuce.

Prepping the chickpeas

Canned chickpeas are a convenient option for this recipe. Drain the chickpeas and rinse them well in cold water to remove excess sodium. After rinsing the chickpeas, pat them dry with a clean towel, and then mash them using a potato masher or a fork. Be sure not to over-mash the chickpeas as you want them to retain some texture.

Preparing the filling

The filling for Asian chickpea lettuce wraps can be customized to your taste. In a large pan or wok, heat some oil, and then add minced garlic, ginger, and chopped onion. Once the onion becomes translucent, add your choice of vegetables such as sliced bell peppers, shredded carrots, and broccoli florets. Cook the vegetables until they are slightly tender but still have some crunch. Add the mashed chickpeas to the pan and stir well to combine. For flavor, you can also add soy sauce, hoisin sauce, chili paste, and rice vinegar to the filling. Adjust the seasoning as per your taste. If you like it a little sweet, add a tablespoon of brown sugar or honey.

Texture matters

To add more texture to the filling, you can also add chopped nuts like peanuts, almonds, or cashews. Nuts provide a crunchy texture and add a nutty flavor to the dish. A handful of chopped herbs like cilantro, basil or mint will add freshness and brighten the flavor.

The importance of the dipping sauce

The dipping sauce is an essential component of wraps. It not only adds flavor but also balances the dish's texture. The classic dipping sauce for Asian lettuce wraps is hoisin sauce mixed with soy sauce, rice vinegar, and honey. If you don't have hoisin sauce, you can also make a peanut sauce by mixing peanut butter, soy sauce, honey, and chili paste.

How to assemble the perfect wrap

To assemble the wraps, take a lettuce leaf and spoon some filling into the center. Don't overfill the wrap as you want to be able to wrap it easily. Fold the sides of the lettuce leaf towards the center, then roll the wrap from the bottom to the top into a cylindrical shape. Secure the wrap with a toothpick and serve it with a dipping sauce on the side.

Additional serving suggestions

Asian chickpea lettuce wraps pair well with other Asian-inspired sides like rice noodles, edamame, and stir-fry vegetables. If you want to add some heat to the dish, you can sprinkle sliced red chili peppers or jalapenos on top. Additionally, adding sliced avocado or diced mango will provide a creamy or sweet balance to the dish.

Conclusion

Asian chickpea lettuce wraps are a simple and nutritious meal that can be made easily at home. By following these valuable tips, you'll be able to make the perfect wrap filled with flavor and texture. Remember to select the right lettuce, customize your filling, and make a delicious dipping sauce. Regardless of how you choose to make it, this dish is sure to become a go-to option for a quick and healthy meal.

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