These delicious vegan lettuce wraps are filled with a savory filling of quinoa, mushrooms, carrots, green peas, and tangy peanut butter sauce! This gluten-free and oil-free recipe is perfect for meal prepping and it's ready to eat in 30 minutes!
When you're hungry and need something quick that's super filling and delicious, these vegan lettuce wraps are what you should make! I know that lettuce wraps and the term "super filling" aren't usually used in the same sentence, but these wraps really will fill you up! It's because they're loaded with quinoa (a complete protein) and lots of veggies!
This vegan lettuce wrap recipe is extremely customizable based on whatever vegetables, grains, or type of lettuce leaves that you have on hand. I often make a batch of the filling and wash and prep the lettuce leaves on Sunday, so I'll have quick meals that are ready to eat throughout the week. Plus, it's naturally gluten-free, oil-free, and it's easy to make in just 30 minutes!
What Lettuce Works Best for Lettuce Wraps?
I like to use bibb, romaine, butter, or iceberg lettuce to make vegan lettuce wraps. Iceberg lettuce is the sturdiest and easiest to wrap around the filling, but I prefer the flavor and color of the other three varieties listed. That being said, you can use any type of lettuce leaves that you have on hand. The bigger and sturdier the lettuce leaf is, the easier it will be to wrap around the filling.
How to Make Vegan Lettuce Wraps
First, cook the quinoa (Photo 1). Next, saute the onions in a large pan until they are soft. Add the minced garlic and ginger and let it cook until fragrant (Photo 2). Add the diced red pepper, sliced mushrooms, and frozen veggies to the pan. Cover it and let it cook until the veggies are tender (Photo 3).
While the vegetables are cooking, put all of the sauce ingredients into a small bowl and whisk it together (Photo 4). Remove the lid and add the cooked quinoa and the sauce. Stir to combine (Photos 5 & 6). Scoop the filling into lettuce wraps and garnish with green onions.
These vegan lettuce wraps make a delicious lunch or dinner and they're great for meal prepping! If you want to add extra plant-based protein, you could mix in edamame or crispy baked tofu cubes. I usually serve a vegetable dish on the side since the wraps are filled with quinoa. Any of the following recipes make a great side dish!
- Lemon Tahini Courgette Salad
- Creamy Broccoli Salad
- Sesame Ginger Coleslaw
- Lemon Turmeric Roasted Cauliflower
How Long Does it Last in the Refrigerator?
Store the filling separately from the lettuce in an airtight container in the fridge for up to 3-4 days. I like to wash the whole head of lettuce at once and then store the leaves in a crisper box in the fridge to keep it fresh. If you don't have a crisper box you can wrap the leaves in damp paper towels and store them in a plastic bag.
Can I Freeze It?
You can freeze the filling, but don't freeze the wraps once they're assembled because the lettuce won't defrost well. Put the quinoa filling into a freezer-safe container in the freezer for 2-3 months for the best quality.
How to Reheat It
Take the container out of the freezer and put it in the fridge for 24 hours to defrost. Then you can reheat it in the microwave or in a pan on the stovetop over medium heat until it's warmed through. You may need to add 1-2 tbsp of water if it gets too dry in the pan. Serve the filling with fresh lettuce leaves.
FAQ & Substitutions
- Quinoa Substitutions: Rice, freekeh, einkorn wheat berries, couscous, or cauliflower can be used instead.
- Tamari Substitutions: You can use coconut aminos, soy sauce, or no-soy soy sauce.
- Peanut Butter Substitutions: You can substitute almond butter or sun butter for peanut butter.
- What other vegetables can I use? I used a mix of fresh vegetables and frozen vegetables for convenience, but you can use any veggies you have. Edamame, corn, green beans, artichokes, bok choy, zucchini, or cabbage would be delicious in these vegan lettuce wraps.
- Use pre-rinsed quinoa or make sure to rinse the quinoa before you cook it or it will taste bitter. I like to buy the quinoa from Costco because it's pre-rinsed and I usually forget.
- If you buy a large knob of ginger to make this recipe, you can peel it, chop it into small pieces, and freeze the rest of it to use for future recipes like these vegan peanut noodles. Ginger is much easier to grate when it's frozen and it lasts a lot longer!
- Store the lettuce leaves in a crisper box or wrapped in damp paper towels in a bag to keep them fresh.
Want More Vegan Wrap Recipes?
Vegan Quinoa Lettuce Wraps
- Medium Saucepan
- Large Pan
- 10 large bibb lettuce leaves (1 large head)
- 1 cup uncooked quinoa (3 cups cooked)
- 2 cups water
- ¼ cup vegetable broth or water (to saute)
- 1 cup yellow onion diced
- 3 medium garlic cloves minced
- 2 tbsp fresh ginger grated (about a 1 ½-inch piece)
- 8 oz cremini mushrooms sliced
- 1 medium red bell pepper diced (seeds and membranes removed)
- 10 oz bag mixed frozen vegetables (I used peas and carrots)
- 4 green onions sliced
- Combine 1 cup of uncooked quinoa with 2 cups of water in a medium saucepan. Bring it to a boil and then cover it and reduce the heat to low. Let it cook for 15 minutes. (Start cooking the onions while the quinoa is cooking) Take it off the heat and let it sit for 5 minutes. Use a fork to fluff the quinoa and then put it aside until it's time to add it to the pan with the veggies.
- In a large pan over medium heat, saute the diced onions in vegetable broth until they're soft and translucent. Add the minced garlic and grated ginger and let it cook for 1 minute. Add more broth to the pan if it gets too dry.
- Add the mushrooms, red pepper, and frozen mixed vegetables to the pan. Cover and cook for 10 minutes. Take the lid off and let it cook for 5 more minutes or until all of the liquid evaporated.
- In a small bowl, whisk together the tamari, peanut butter, hot sauce, rice vinegar, maple syrup, and lime juice until smooth.
- Add the cooked quinoa to the pan with the veggies and then drizzle the peanut butter sauce over the top. Stir to combine.
- Spoon a hearty scoop of the filling into a lettuce leaf and garnish with green onions.
- Use pre-rinsed quinoa or make sure to rinse it before you cook it or it will taste bitter.
- If you buy a large knob of ginger to make this recipe, you can peel it, chop it into small pieces, and freeze the rest of it to use for future recipes. Ginger is much easier to grate when it's frozen and it lasts a lot longer!
- Store the lettuce leaves in a crisper box or wrapped in damp paper towels in a reusable bag to keep them fresh.
- Store leftover filling in an airtight container in the fridge for 3-4 days or freeze it for a future meal.
*This vegan lettuce wraps recipe was originally shared on 10/24/17, but I updated it on 12/15/20.