Main image of High Protein Lettuce Wraps with a Creamy Peanut Sauce

High Protein Lettuce Wraps with a Creamy Peanut Sauce

15 min

Meal

We love throwing these lettuce wraps together on nights when we couldn't be bothered to spend too long in the kitchen. It's speedy, makes for a protein-packed meal, and the veggies give it all a lovely crunch. Plus, anything paired with a peanut sauce is my definition of heaven - enjoy!

Servings

Total

15 min

Prep

8 min

Cook

7 min

Contains

Soy symbol

soy

Peanut symbol

peanut

Swap out

Sesame symbol

sesame

Free from

Treenut symbol

tree nut

Gluten symbol

gluten

Ingredients

  • 3.5 oz (100 g)
    dry brown rice vermicelli noodles
  • 1 Tbsp (15 mL)
    vegetable oil
  • 2
    stalks green onion, chopped
  • 2
    cloves garlic, crushed
  • 1½ cups (278 g)
    cooked chickpeas
  • 11.4 oz (325 g)
    extra firm tofu, pressed, crumbled
  • 1
    red bell pepper, thinly sliced
  • 2
    medium carrots, julienned
  • 3 Tbsp (45 mL)
    black bean garlic sauce
  • 1
    head butter lettuce

Creamy peanut sauce

  • ½ cup (120 mL)
    peanut butter
  • ¼ cup (60 mL)
    water
  • 2 Tbsp (30 mL)
    sesame oil
  • 2 Tbsp (30 mL)
    rice vinegar
  • 1 Tbsp (15 mL)
  • 2 tsp (10 mL)
  • 2 tsp (4 g)
    freshly grated ginger
  • 1
    clove garlic, crushed
Buy ingredients on AmazonFresh  

Directions

Click:

  1. Add the rice noodles to a large bowl and pour boiling water over top. Let soften while preparing the other ingredients.
  2. Heat the vegetable oil in a large pan over medium-high heat. Add the green onion and garlic and cook until soft, about 2 minutes.
  3. Add the chickpeas and tofu to the pan and use the back of the wooden spatula or a fork to mash the chickpeas and tofu.
  4. Add the bell peppers, carrots, and black bean sauce and stir to combine. Let cook for 3 - 4 minutes, until the vegetables are tender but crunchy.
  5. Separate the leaves of the lettuce, rinse and dry.
  6. Add all the sauce ingredients in a small bowl or mason jar and mix to combine.
  7. Drain the rice noodles, rinse with warm water to remove the starch and to prevent the noodles from sticking together, and add to the pan. Toss to combine and let everything heat through. Remove from the stove.
  8. To assemble the wraps, take a leaf of lettuce, top with the chickpea, tofu and noodle mix, drizzle over the peanut sauce and any additional toppings like sesame seeds, fresh red chili or fresh green onions.

Storage

  • Store in the fridge in airtight containers for up to 3 days.
  • Store the lettuce leaves separately from the filling and sauce so that the lettuce retains its crunchiness.

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains 5%

dry brown rice vermicelli noodles

Proteins 25%

cooked chickpeas

extra firm tofu

peanut butter

Fruits & Veggies 70%

stalk green onion

clove garlic

red bell pepper

medium carrot

head butter lettuce

freshly grated ginger

clove garlic

Calcium

extra firm tofu

Fat

vegetable oil

peanut butter

sesame oil

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

Show nutrition info  

More for the eyes

image of image of image of

Discussion & Rating

Rate this post


Chris - Oct. 4, 2021, 8:47 p.m.

Tastes great and super fun and refreshing take on tortilla wraps! The peanut sauce is amazing! Thanks for the great recipe!

PUL Team - Oct. 4, 2021, 9:11 p.m.

So happy to hear, Chris, thank you!


Galittza Calderon - Sept. 1, 2021, 10:42 p.m.

Hi...I can't wait to try this. Is there anything I can substitute the Agave with for the peanut sauce? Maple syrup?

Thank you!

PUL Team - Sept. 2, 2021, 3:56 a.m.

Hi there, Galittza, thanks for the question! Maple syrup should work great as a substitute for agave syrup in this one 🙂 We hope you enjoy the recipe!


Andreea BARBU - Aug. 3, 2021, midnight

Perfect for a picky eater that works out daily. I love making it and enjoying it along since I love the vermicelli pasta and the peanut butter. I have to admit that I usually pack the ingredients with me when I visit friends abroad and I want to cook something for them. It has not failed me yet!

PUL Team - Aug. 5, 2021, 4:10 a.m.

So kind of you to make it for your friends abroad! Thank you, Andreea :D


T - July 26, 2021, 6:03 p.m.

I've made this dish more than 10 times and cannot recommend anymore! Easy to make, healthy and damn delicious!

PUL Team - July 28, 2021, 3:56 a.m.

We appreciate this so much, T! So glad the lettuce wraps were enjoyed 🤩


Katie - July 23, 2021, 12:05 p.m.

Made this myself so many times and have recommended to anyone on the fence about tofu! Simply delicious! Quick and easy, but still punches major flavour!


Connie - April 12, 2021, 3:50 a.m.

My family really enjoyed this. Added cilantro at the end to garnish. Delicious!

PUL Team - April 12, 2021, 6:48 a.m.

So glad your family enjoyed it, Connie!


Randi - April 11, 2021, 9:52 a.m.

Greetings, can't wait to try this. Is there any other nut butter that you can suggest other than peanut butter for this recipe. I'm a new comer to the vegan eating lifestyle. Your cooking skills are taking me to a whole new level!!!!! Thanks!

PUL Team - April 11, 2021, 5:02 p.m.

Hi Randi, thanks for sharing your kind words with us! You can sub the peanut butter for another nut or seed butter of your choice. Almond butter, cashew butter, and sunflower seed butter are the first that come to mind! Some grocery stores may have peanut-free peanut butter (such as "wow butter" here in Canada) if that interests you as well. Wishing you all the best on your journey and thanks for allowing PUL to be part of it 🥰✨


Julia - March 22, 2021, 9:22 a.m.

Hello! I've been having problems finding the black bean garlic sauce. Do you have any suggestions on how to substitute it?

PUL Team - April 2, 2021, 2:04 a.m.

Hi Julia! I'd suggest either using hoisin sauce with less agave syrup or trying another type of bean sauce, such as chilli black bean sauce. You could also make your own garlic black bean sauce with a recipe online but this will be more involved. Perhaps ordering it online may be an option as well? I hope this helps! Let us know if you give any of the ideas a try 🤗