Plant-Based Lettuce Wraps with Chickpeas Recipe

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These plant-based lettuce wraps with chickpeas are a fantastic appetizer loaded with flavorful chickpeas, fresh crunchy vegetables, in a creamy tangy peanut sauce. Served in lettuce cups for a tasty appetizer or side dish to your meal.

Start by sautéing chickpeas and veggies together, and stir in a creamy sauce. Scoop into lettuce cups and serve with dinner.

vegan lettuce wraps with chickpeas in butter lettuce cups with a spicy peanut sauce and topped with sesame seeds and green onions

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I recently had some fantastic lettuce wraps as an appetizer at one of my favorite restaurants, Cisco Brewers, and had to make a plant-based version at home! Super flavorful chickpeas and vegetables are simmered in a unsalted peanut butter sauce, and scooped into fresh lettuce cups.

While traditionally served as an appetizer, you could also make these lettuce cups as a side dish, a lunch, or bring them to a potluck or a party! These healthy vegan lettuce wraps are a great option for the perfect light meal you can enjoy for lunch or dinner.

They’re simple to make, fun to eat, and have SO much flavor in every bite from the sweet & savory filling.

These Plant-Based Lettuce Wraps Are

Bright
Fresh
Flavorful
Nutty
Earthy
A Little Sweet
Crunchy
A Great Vegan/Vegetarian Appetizer Recipe

vegan lettuce wraps with garbanzo beans and carrots with green onions in boston lettuce cups vegan p f chang copycat recipe

An Easy Plant-Based Appetizer

Whether you are cooking these tasty lettuce cups as vegan/vegetarian appetizer for yourself or for loved ones, these are a great crowd pleaser! The chickpea mix has so much flavor from the spicy peanut sauce, and pairs nicely with the crunch of fresh lettuce leaves.

These wraps are easy to make ahead of time – cook the mix up to a day ahead, then heat and fill the lettuce cups right before serving. Let us know in the comments if you make these, and browse the rest of our plant-based appetizers.

Ingredients for These Vegan Lettuce Cups

Be sure to visit the recipe card below for full ingredient amounts and recipe instructions!

Chickpeas

I used chickpeas as the base of these tasty vegetarian lettuce wraps. They hold up well to being cooked, and have a great texture. You could also use shredded extra-firm tofu, soy curls, vegan beef crumbles, or any other plant-based protein or black beans if desired.

Vegetables

I sauteed up some onion (you can use white, yellow, or red onion, whichever you prefer), bell peppers (I used red bell pepper for a sweet flavor),water chestnuts, green onions, and carrots. To chop the carrots, you can shred them, grate them, spiralize them, or give them a small dice.

Lettuce

Boston lettuce or butter lettuce is traditional for these easy lettuce wraps. They have large green leaves, which are pliable when folding, so they won’t tear as easily. They keep the filling in well! If you can’t find Boston/butter/bibb lettuce you can use romaine hearts, or even large iceberg lettuce instead. Any crisp lettuce leaves will do!

Creamy Peanut Sauce

Which I make with natural peanut butter, low sodium soy sauce (or coconut aminos / gluten free tamari), rice vinegar, and fresh lime juice. The combination tastes great and gives the chickpeas and veggies a super creamy sauce that clings to each bite.

Peanuts & Sesame Seeds

For a garnish, I like to add some chopped peanuts and sesame seeds to the top of the lettuce cups for a nice crunch!

How To Make Easy Lettuce Wraps with Chickpeas

In a large wok (or large pan), add the chickpeas, sesame oil, brown sugar, red pepper flakes, peanut butter, and low sodium soy sauce. Stir well, and cook for 5-6 minutes over medium-high heat until the chickpeas begin to brown in the sauce.
Reduce heat to medium, and add the carrot, shopped water chestnuts, and green onions, and cook for 5 more minutes until vegetables begin to soften.
Add the peanuts and stir to combine.
Tear large leaves of butter lettuce from the stem, ensure they are washed and dried, and fill each piece of lettuce with about 1/4 cup of the filling.
Top with extra crushed peanuts, sesame seeds, and green onions as a garnish.
Store leftover filling in an airtight container and refrigerate for up to 2 days.

Recipe FAQs

What makes a good lettuce wrap?

Using the right lettuce that has flexible leaves and a mild flavor (like butter lettuce) is a fantastic base for these wraps. The filling should also have a flavorful sauce and a nice balance of textures.

How long are lettuce wraps good for?

If you have leftover filling, store it in an airtight contianer and refirgerate for up to 2 days. Before serving, heat if desired, and roll up in fresh lettuce leaves to make wraps.

How to keep lettuce wraps fresh?

Store any lettuce leaves in between paper towels in the refrigerator, which can help to keep them fresh longer. Lettuce will stay freshest in the head, so if possible, keep the lettuce leaves in tact as long as possible before enjoying.

bibb lettuce cups filled with vegan chickpea and peanut filling with an asian peanut sauce on a plate

Dietary Modifications

This recipe is vegan and vegetarian and does not contain meat or animal products.
This recipe is dairy free, and contains no dairy products.
To make gluten free, ensure that the peanut butter and any jarred ingredients are certified gluten free before using.

More Plant-Based Appetizer Ideas

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Plant-Based Lettuce Wraps with Chickpeas Recipe

These Plant-Based Lettuce Wraps Are

An Easy Plant-Based Appetizer