My Plant-Based Family

Eating Whole Food, Plant-Based Diet recipes, On a Budget.

Salads & Wraps

Oil-Free Cowboy Caviar

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Flavorful, vegan and oil-free cowboy caviar can be eaten as a dip, salad, relish or on a spoon. With my Sweet and Tangy Salad Dressing poured over it, you’ll never miss the oil. Bonus – there’s no added sugar either!

We love to eat this at home with tortilla chips, but it’s also great to make ahead for potlucks and parties. Just be sure to leave the avocado out until you are ready to serve.

What is Cowboy Caviar Made of?

This oil-free cowboy caviar is made with black beans, black eyed peas, corn, tomatoes, bell pepper, onion, jalapeno and cilantro. It all gets tossed in tangy and sweet salad dressing to bring the flavors together. Then avocado is added before serving. Yum!

Is Cowboy Caviar Fattening?

While the traditional Cowboy Caviar made with Italian dressing or olive oil is high in fat, the only ingredient with any significant fat in my oil-free cowboy caviar is avocado, which can be left out if desired. This is a lighter version with big, fresh flavors. The beans are packed with protein and fiber too.

Oil-Free Cowboy Caviar Recipe

Ingredients

  • 1 can black beans, drained and rinsed 
  • 1 can black eyed peas, drained and rinsed 
  • 1 can whole kernel corn, drained and rinsed 
  • 2 cups diced tomatoes (I used 3 Roma tomatoes) 
  • 1/2 cup diced red onion 
  • 1 diced bell pepper (red, yellow or orange) 
  • 1 diced jalapeno pepper (remove seeds if you don’t want it spicy) 
  • ½ cup diced cilantro 
  • 3 avocados, diced (we leave them out and slice some right before each serving, if adding at once, splash with lime juice to keep from browning) 
  • 1 recipe of Sweet and Tangy Salad Dressing (see recipe for ingredients and steps) 

Instructions

Step 1 – Make Salad Dressing

First, follow my recipe to make Sweet and Tangy Salad Dressing. It needs a bit of time to thicken while you put together the cowboy caviar.

Step 2 – Mix Peas, Beans and Corn

In a large mixing bowl, add your beans, peas and corn that have been rinsed and drained.

Step 3 – Chop

Now chop all the tomatoes, red onion, bell pepper, cilantro and avocado.

Step 4 – Stir

Stir in everything, minus the avocado (unless it’s covered with lime to prevent browning).

Step 5 – Pour Dressing

Next, pour the Sweet and Tangy Salad Dressing over the cowboy caviar and mix them together.

Step 6 – Refrigerate

Refrigerate the oil-free cowboy caviar until you are ready to serve. Add the avocado immediately before serving.

Serving Options

My kids love scooping this up with tortilla chips. You can also serve it over a bed of lettuce or just eat it with a fork! I love topping baked potatoes with it too.

Storage

Leftovers can be stored in an airtight container in the refrigerator for 3-5 days as long as it doesn’t have avocado in it. Avocado does not store well and will become brown and mushy.

Slice fresh avocado to serve with any leftovers.

More Plant Based Salsas and Dips

If you love this recipe, check out my other dips and salsas. They are all oil-free too!

Yield: 4 Servings

Oil-Free Cowboy Caviar

Oil-Free Cowboy Caviar

Cowboy caviar is a fancy name for bean salsa. It is a blend of fresh flavors without any added oil that's great for dipping or eating alone.

Prep Time 10 minutes
Additional Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1 can black beans, drained and rinsed
  • 1 can black eyed peas, drained and rinsed
  • 1 can whole kernel corn, drained and rinsed
  • 2 cups diced tomatoes (I used 3 Roma tomatoes)
  • 1/2 cup diced red onion
  • 1 diced bell pepper (red, yellow or orange)
  • 1 diced jalapeno pepper (remove seeds if you don’t want it spicy)
  • ½ cup diced cilantro
  • 3 avocados, diced (we leave out and slice some right before each serving, if adding at once, splash with lime juice to keep from browning)
  • 1 recipe of Sweet and Tangy Salad Dressing (see separate recipe for ingredients and steps)

Instructions

  1. Make Sweet and Tangy Salad Dressing first so it can thicken. 
  2. In a large mixing bowl, add beans, peas and corn that have been drained and rinsed. 
  3. Chop all veggies. 
  4. Stir in all the veggies, minus the avocado (unless it's covered with lime to prevent browning).  
  5. Pour in Sweet and Tangy Salad Dressing and stir everything together. 
  6. Refrigerate until ready to serve. Add avocado right before serving. 

Notes

  • Serve with tortilla chips, on a bed of lettuce or eat it with a spoon
  • Refrigerate leftovers in an airtight container for 3-5 days without avocado
  • Slice fresh avocado and add before serving

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© Holly Yzquierdo

BBQ Chickpea Salad

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This BBQ Chickpea Salad is a delicious source of protein and nutrients that is sure to get you through the day. I pair it with my Homemade BBQ Sauce and a side of sweet potatoes for a satisfying meal full of flavor. You can use your favorite store-bought BBQ sauce if you don’t want to make your own.

You can’t go wrong with chickpeas. They are great to use as a protein base that takes on any flavor, much like chicken. With a bold barbecue sauce, this salad doesn’t even need dressing!

Is Chickpea Salad Healthy?

Chickpeas are a fantastic source of protein. When combined with a variety of vegetables such as corn, tomatoes and onion, this BBQ Chickpea Salad is rich in nutrients. The addition of avocado provides a healthy fat too.

Choosing a BBQ Sauce

Barbecue sauces can be tangy, spicy, sweet or any combination thereof. Any kind will work to coat your chickpeas. I love my own Homemade BBQ Sauce because I can control the ingredients and know exactly what’s in it. My version is sweet and tangy if you want to give it a try. It’s great to have on hand for a variety of recipes. This Spaghetti Squash BBQ Sandwich is one of my favorites.

How to Make BBQ Chickpea Salad

Ingredients

  • 1 can Chickpeas (15 ounce can, drained and rinsed)
  • 1/2 cup Barbecue Sauce
  • 1 head Romaine (or lettuce of your choice, chopped)
  • 1 can Black Beans (15 ounces, drained and rinsed)
  • 1 Tomato (or premade Pico de Gallo)
  • 2 Tbsps White Onion (diced)
  • 1 Jalapeno Pepper (diced for Pico and sliced for garnish, or premade Pico de Gallo)
  • 1 can Corn (drained and rinsed)
  • 1 cup Organic Salsa (divided)
  • 2 Avocado (optional, diced)

Step 1 – Preheat

Preheat your oven to 350 degrees.

Step 2 – Prepare Chickpeas

Drain and rinse the chickpeas. Dry them, and remove any skins by rubbing them with a paper towel.

Step 3 – Bake

Put the chickpeas in a pan and cover with barbecue sauce. Stir so they are covered evenly. Bake for 20 minutes.

Step 4 – Make Pico de Gallo

Dice tomato, onion and a few slices of jalapeno. Stir well. You may add salt or cilantro, but it’s not needed.

Step 5 – Assemble Salad

Divide the lettuce, black beans, corn, BBQ chickpeas, Pico de Gallo (tomatoes, onions and jalapeno) and avocado between bowls. Top with remaining salsa and enjoy!

Additional Toppings

For added flavor, try topping the salad with cilantro, sliced jalapenos or lime wedges. It also taste great with sweet potatoes. I batch cook them at the beginning of the week. Then eat them as a side or mixed into the salad.

Storage

Refrigerate any leftovers in an airtight container for up to five days. To keep avocado from browning, dice just before serving.

More Plant-Based Recipes with Chickpeas

If you enjoyed this recipe, check out these other ideas using chickpeas:

Yield: 4 Servings

BBQ Chickpea Salad

BBQ Chickpea Salad

This refreshing take on salad features chickpeas flavored with your favorite barbecue sauce. The southwest flavors combine to create a fulfilling, plant-based meal perfect for lunch or dinner.

Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes

Ingredients

  • 1 can Chickpeas (15 ounce can, drained and rinsed)
  • 1/2 cup Barbecue Sauce
  • 1 head Romaine (or lettuce of your choice, chopped)
  • 1 can Black Beans (15 ounces, drained and rinsed)
  • 1 Tomato (or premade Pico de Gallo)
  • 2 Tbsps White Onion (diced)
  • 1 Jalapeno Pepper (diced for Pico and sliced for garnish, or premade Pico de Gallo)
  • 1 can Corn (drained and rinsed)
  • 1 cup Organic Salsa (divided)
  • 2 Avocado (optional, diced)

Instructions

  1. Preheat oven to 350 degrees.
  2. Drain and rinse chickpeas. Dry them, and remove any skins by rubbing them with a paper towel.
  3. Put the chickpeas in a pan and cover with barbeque sauce. Stir so they are covered evenly. Bake for 20 minutes.
  4. Dice tomato, onion and a few slices of jalapeno. Stir well. You may add salt or cilantro, but it's not needed.
  5. Divide the lettuce, black beans, corn, BBQ chickpeas, Pico de Gallo (tomatoes, onions and jalapeno) and avocado between bowls. Top with remaining salsa and enjoy!

Notes

  • Leftovers: Refrigerate in an airtight container for up to 5 days. To keep the avocado from browning, dice just before serving.
  • Additional Toppings: Add cilantro, sliced jalapenos, or lime wedges.
  • Sweet Potatoes: This salad also tastes great with sweet potatoes. Bake them while batch cooking. Then add them as a side or mix them into the salad.

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© Holly Yzquierdo

Black Bean Corn Salad with Avocado

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No cook, fresh, healthy, delicious and easy – This black bean corn salad with avocado checks all the boxes!

I make this salad that also doubles as a dip while I’m doing meal prep for the week. There is no cooking involved when using canned beans and corn.

It is meant to be served cold, but Jim always heats his up. I keep it in the refrigerator to grab for a quick lunch or snack.

Spoon the bean mixture over greens for a fresh salad. It’s much faster than starting a salad from scratch. It also works well over baked potatoes, or scooped up with tortilla chips.

There are many variations of black bean and corn salad, from the ingredients to the name. Sometimes it referred to as black bean and corn salsa or black bean and corn dip.

Want it spicy? Add a jalapeno. Don’t have fresh tomatoes? Grab a can. Don’t like avocado? Leave it out.

Since there is no cooking involved, feel free to experiment with the flavors to make it exactly as you’d like.

Black Bean Salad Recipe

Ingredients

  • 1 can Black Beans (15 ounces, drained and rinsed)
  • 1 can Corn (15 ounces, drained and rinsed)
  • 2 cups Tomatoes (diced)
  • 1/4 cup Red Onion (chopped)
  • 2 cloves Garlic (or 1 tbsp minced garlic)
  • 1 Avocado (diced)
  • 1 Jalapeno Pepper (diced, optional)
  • 2 Lime (juiced)
  • 1/2 tsp Chili Powder
  • 1/4 tsp Cumin
  • 1/8 tsp Salt (if using)
  • 1 head Romain Hearts (or other mixed greens)

Step 1 – Combine Beans and Veggies

In a large mixing bowl, combine the drained and rinsed black beans and corns with the diced tomatoes, pepper, onion, garlic and avocado.

Step 2 – Add Spices

Add the lime juice, chili powder, cumin, and salt. Stir.

Step 3 – Chill and Serve

Store in an air tight container and serve chilled over a bed of greens. You can also serve it over a baked potato or with tortilla chips.

Variations

If you don’t like it spice, omit the jalapeno. Want more spice? Add hot sauce. The addition of cilantro is a great flavor twist too.

Don’t have black beans in your pantry? Replace those with cooked lentils or chickpeas instead.

Storing Leftovers

Keep refrigerated in an air tight container for up to three days. One serving is approximately one cup.

More Black Bean Recipes

Yield: 4 servings

Black Bean Corn Salad with Avocado

Black Bean Corn Salad with Avocado

Make a fresh, no cook salad that doubles as a salsa.

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes

Ingredients

  • 1 can Black Beans (15 ounces, drained and rinsed)
  • 1 can Corn (15 ounces, drained and rinsed)
  • 2 cups Tomatoes (diced)
  • 1/4 cup Red Onion (chopped)
  • 2 cloves Garlic (or 1 tbsp minced garlic)
  • 1 Avocado (diced)
  • 1 Jalapeno Pepper (diced, optional)
  • 2 Lime (juiced)
  • 1/2 tsp Chili Powder
  • 1/4 tsp Cumin
  • 1/8 tsp Salt (if using)
  • 1 Head Romain Hearts (or other mixed greens)

Instructions

  1. In a large bowl combine the drained and rinsed black beans and corn with the diced tomatoes, pepper, onion, garlic and avocado.
  2. Add the lime juice, chili powder, cumin, and salt. Stir.
  3. Store in an air tight bowl and serve chilled over a bed of greens.

Notes

  • Leftovers: Refrigerate in an air tight container for up to three days.
  • Serving Size: One serving is approximately 1 cup.
  • More Flavor: Add cilantro or hot sauce for more flavor.
  • No Black Beans: Use cooked lentils or chickpeas instead.

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© Holly Yzquierdo

Sweet Potato and Black Bean Bowl

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This Sweet Potato and Black Bean Bowl has been living on my personal meal plan for months! We love it! Most often it takes the form of a Sweet Potato and Black Bean Salad because I put all the ingredients on top of a giant bowl of greens.

Sweet Potato Black Bean Bowl

I first shared this recipe during the Next Step Challenge. It’s been a big hit!

The flavor of this salad is my main reason for loving it. We love sweet potatoes and black beans. Corn and tomatoes are always a good choice for me. Add in the avocado and I’m a happy camper! Of course when I can’t find good avocados I’ll use a little packaged guacamole. Then, instead of salad dressing I use salsa!

The next reason is because I feel great after eating it. The potatoes and beans give me a lot of energy and fuel for my day. I get a lot of greens and veggies. Sometimes I even throw some fruit in there, usually berries.

Sweet Potato and Black Bean Bowl

Batch Cook

To make this easy to throw together on busy week days, we like to batch cook the sweet potatoes on the weekend. You can also cook your beans but I’ve been using canned black beans for ease.

To batch cook the sweet potatoes, preheat your oven to 400 degrees. Then wash and peel your sweet potatoes, then dice them into bite sized pieces. Bake them for 40 minutes.

This recipe serves about 4. It will depend on how much of all the veggies you use. We like to prepare this for busy week day lunches because we can throw everything together in a few minutes.

Sweet Potato and Black Bean Bowl

Sweet Potato and Black Bean Bowl

Ingredients

  • 2 sweet potatoes
  • 1/2 teaspoon sea salt
  • 1 head Romaine (or your favorite greens)
  • 1 can Black Beans, drained and rinsed
  • 1 cup Tomatoes, diced
  • 1 can Corn, drained and rinsed
  • 1 cup Salsa, divided
  • 2 Avocados

Instructions

  1. Preheat oven to 400 degrees.
  2. Wash and peel 2 sweet potatoes. Cube them into bite sized pieces and place them on a cookie sheet covered with parchment paper. Sprinkle salt on the potatoes and bake for 40 minutes. Allow to cook before eating.
  3. Assemble the bowl, starting with a layer of romaine or greens of your choice, add in black beans, cooked sweet potatoes, corn, tomatoes, and avocado. Top the bowl with your favorite salsa.

Other additions we enjoy is adding fresh lime, cilantro, fresh jalapeno, sauerkraut (really), and any other veggies that need to be used up.

Yield: 4

Sweet Potato and Black Bean Bowl

Sweet Potato and Black Bean Bowl

This Sweet Potato and Black Bean Bowl is incredibly satisfying. You'll get a great variety of veggies in an easy to assemble meal. This vegan meal will leave you full and energized.

Prep Time 10 minutes
Cook Time 40 minutes
Additional Time 10 minutes
Total Time 1 hour

Ingredients

  • 2 sweet potatoes
  • 1/2 teaspoon sea salt
  • 1 head Romaine (or your favorite greens)
  • 1 can Black Beans, drained and rinsed
  • 1 cup Tomatoes, diced
  • 1 can Corn, drained and rinsed
  • 1 cup Salsa, divided
  • 2 Avocados

Instructions

  1. Preheat oven to 400 degrees.
  2. Wash and peel 2 sweet potatoes. Cube them into bite sized pieces and place them on a cookie sheet covered with parchment paper. Sprinkle salt on the potatoes and bake for 40 minutes. Allow to cook before eating.
  3. Assemble the bowl, starting with a layer of romaine or greens of your choice, add in black beans, cooked sweet potatoes, corn, tomatoes, and avocado. Top the bowl with your favorite salsa.

Notes

You can also use fresh lime, cilantro, fresh jalapeno, sauerkraut, and any other veggies that need to be used up.

If you plan to carry this to work, I recommend using cherry tomatoes instead of diced tomatoes.

Save time by batch cooking the potatoes ahead of time.

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© Holly Yzquierdo
Category: Recipes

Salads don’t have to be only veggies, adding beans, potatoes and other higher calorie foods like avocados and nuts (if you make them a part of your diet) can help make your salads satisfying and give you the energy you need to conquer your day!

Rainbow Veggie Pinwheels

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These fresh and colorful Rainbow Veggie Pinwheels are a delicious no-cook meal. Choose your favorite veggies or let everyone make their own for a fun snack or meal. Vegan Pinwheels are a fun appetizer too.

Rainbow Veggie Pinwheels

The best part, in my opinion, of these Veggie Pinwheels is that you can get a lot of veggie variety in a couple of bites. The second best part is that everyone can make their own so you get your favorite veggies!

Rainbow Veggie Pinwheels

Vegan Pinwheels: So Many Veggies

You can use any veggies you like to make these Rainbow Veggie Pinwheels, but I like to use all the colors of the rainbow!

My favorite veggies to include are:

  • Red Bell Pepper
  • Carrots
  • Yellow Bell Pepper
  • Baby Spinach
  • Purple Cabbage

I like to have other options for my kids becuase they don’t love bell peppers the way I do. Other veggie favorites include:

  • Tomatoes (with seeds removed so they don’t get too wet)
  • Sweet Peppers
  • Cucumbers
  • Avocados
  • Radishes

These are the complete opposite of the meat and cheese versions I made a decade ago. I called those tortilla roll ups and they were a staple for potlucks and after school snacks. These are a much better alternative, full of fiber and actually good for you!

Veggie Pinwheels with Hummus

Cream cheese is the traditional filling in pinwheels, but we use hummus! My Oil-free Hummus is perfect because it’s easy to make with only a few ingredients and tastes great! Or try my Oil-Free Cilantro Jalapeno Hummus for a little more kick!

Rainbow Veggie Pinwheels

Keep Pinwheels from Getting Soggy

The only problem with with making pinwheels ahead of time is they can get soggy. It’s the high water content of veggies. Some veggies will increase the chances of them getting soggy more than others. There are a few options to decrease the chance of your pinwheels getting soggy.

Prep the Veggies but Assemble Pinwheel Later

You can have all your veggies washed, cut and stored separately. Then when it’s time to eat, simply smooth hummus over your tortilla and arrange your veggies. Roll up your pinwheel and slice them up for easy snacking. This is the best option!

Assemble Pinwheel but Don’t Cut

Another option is to assemble your pinwheel but don’t slice it. Instead, wrap it in a paper towel and carefully store it in a container. Then when you are ready to eat, slice and enjoy.

Cutting Pinwheels Ahead of Time

If you have to cut your pinwheels ahead of time because they are going in a lunch box or to a potluck, wait as long as you can before cutting them. If you can cut them right before you leave, you’ll have a better chance of them not being soggy. I would probably wrap them in a paper towel if possible to help absorb moisture in the container.

Rainbow Veggie Pinwheels

Vegan Pinwheels are perfect for taking to parties or get-togethers. Everyone loves finger food! You can make them more colorful by using different colored tortillas. Green, red/orange and blue are easy to find.

If you are gluten-free, choose gluten-free tortillas instead of wheat.

Rainbow Veggie Pinwheels

Vegan Rainbow Veggie Pinwheels
Prep Time 15 minutes
Total Time 15 minutes

Ingredients

  • 4 large wheat tortillas
  • 1 cup hummus
  • 1 red bell pepper, sliced thin
  • 2 carrots, shredded or matchsticks
  • 1 yellow bell pepper, sliced thin
  • 1/2 cup baby spinach leaves
  • 1/2 cup purple cabbage, sliced thin or shredded

Instructions

  1. Spread about ¼ cup hummus over each tortilla. Leave room on the edge. 
  2. Arrange the veggies on the hummus covered tortillas (in the order of the rainbow).
  3. Roll up each tortilla tightly.
  4. Cut crosswise into pinwheels and serve.

Notes

See posts for additional notes.

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© Holly Yzquierdo
Category: Salads & Wraps

You can also save this vegan pinwheel recipe for later by adding it to your favorite Pinterest board.

Vegan Lettuce Wraps

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Vegan Lettuce Wraps are the perfect light meal for hot or busy days. These whole food plant-based lettuce wraps are easy to customize with your favorite ingredients and sauces.

Vegan Lettuce Wraps

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I’ll often prep all the veggies ahead of time and assemble these quickly on my lunch break.

Years ago, I’m talking like almost 20 years ago, I used to order chicken lettuce wraps at Chili’s. They stopped serving them but the memory always stayed with me.

After going plant-based I realized how easy these would be to make using whole foods. These Asian inspired Vegan Lettuce Wraps are perfect for quick meals and easy snacks.

I prefer to eat them with raw veggies. They are so light and refreshing. If you have trouble eating a lot of raw veggies, you could steam or stir fry the veggies first, then assemble the wraps.

Best Lettuce for Lettuce Wraps

I’ve tried a lot of different types of lettuce for lettuce wraps but my favorites are:

  • Butter Lettuce
  • Red Leaf or Green Leaf Lettuce
  • Romaine Lettuce

I recommend using what you like or using what you have. If all else fails, chop it all up and make a salad! Yes, I do that too.

Tofu Filling for Lettuce Wraps

I’m happy to eat my lettuce wraps with just the raw veggies and sauce but I prefer to add tofu. Using baked tofu, sauteed tofu or air fried tofu helps make the lettuce wraps more filling. Leftover tofu is perfect for this. If you aren’t a fan of tofu, or can’t eat soy, I recommend chickpeas.

I won’t always go through the effort to cook tofu but if I have it, I’ll add it. If you are new to tofu, check out my Tofu Starter Guide.

Vegan Lettuce Wrap ingredients

Sauce for Lettuce Wraps

The thing that really makes these plant-based lettuce wraps my favorite is the sauce! Oh, how I love the sauce! It’s mostly natural peanut butter and tamari but I also add a little maple syrup, rice wine vinegar, lime juice and water. Sometimes I’ll add ginger, garlic or turmeric. You can also add crushed red pepper or Sriracha.

The natural peanut butter is way easier than regular peanut butter to mix into a smooth sauce. If you can’t use peanuts, sunflower seed butter works perfectly too. I think tahini would be a good substitute but you may need to change up the proportions.

I use tamari because it’s gluten-free and delicious. If you eat soy, you can use soy sauce. If you need to avoid soy, use coconut aminos.

Vegan Lettuce Wraps

Plant-Based Lettuce Wraps

These quick and easy Vegan Lettuce Wraps are a great way to use up a lot of veggies and eat the rainbow. Lay out all the ingredients so everyone can build their own.

Lettuce Wrap Ingredients

  • Large Leaf Lettuce
  • Shredded Red Cabbage
  • Bell Pepper, julienne cut (I like red or yellow)
  • Carrots, matchstick or shredded
  • Red onion, sliced
  • Cucumbers, sliced into long sticks or diced

Tofu Ingredients

  • Tofu, drained, pressed and cubed
  • Spices are optional but you can use tamari, onion powder and/or garlic.

Sauce Ingredients

  • 1/4 cup natural peanut butter
  • 2 Tablespoons Tamari
  • 2 Tablespoons Maple Syrup
  • 1 teaspoon Rice Wine Vinegar
  • 1 Tablespoon Lime Juice
  • water (to get pour able consistency)

Directions

For Tofu (optional)

  1. Drain and press your tofu to remove extra moisture. I use my EZ Tofu Press.
  2. Season if desired.
  3. Put tofu on a baking sheet covered with parchment. Bake at 400 degrees for 20 minutes. Then flip tofu and bake for 15 more minutes.
  4. Allow to cool.

For Lettuce Wraps

  1. Wash and chop all veggies as mentioned in the ingredient list.
  2. Place a lettuce leaf on a plate and stack the veggies on top of each other. Don’t overload the wraps or they will be too difficult to pick up and all your ingredients will spill.
  3. Set aside

For Sauce

  1. In a medium bowl, add your peanut butter and tamari and stir well.
  2. Then add the maple syrup, rice wine vinegar and lime juice. Stir again until everything is mixed together. If you are using any other flavors like ginger or turmeric, add them now.
  3. Add water a few tablespoons at a time until you reach the desired consistency. I like mine easy to spoon our or pour. You want it about as thick as cold maple syrup, that will help it stay put.

Assembling the Lettuce Wraps

Take your lettuce wraps filled with veggies, add tofu if you are using, and spoon or pour your sauce on the inside of the lettuce wraps. If your lettuce wraps close, great, if not, tilt your head and eat them like a taco.

Yield: 4 servings

Vegan Lettuce Wraps

Vegan Lettuce Wrap ingredients

Vegan Lettuce Wraps are the perfect light meal for hot or busy days. These whole food plant-based lettuce wraps are easy to customize with your favorite ingredients and sauces.

The veggies and sauce come together quickly. If using tofu, it will take the longest to cook.

Prep Time 10 minutes
Cook Time 40 minutes
Additional Time 5 minutes
Total Time 55 minutes

Ingredients

Lettuce Wrap Ingredients

  • Large Leaf Lettuce
  • Shredded Red Cabbage
  • Bell Pepper, julienne cut (I like red or yellow)
  • Carrots, matchstick or shredded
  • Red onion, sliced
  • Cucumbers, sliced into long sticks or diced

Tofu Ingredients

  • Tofu, drained, pressed and cubed
  • Spices are optional but you can use tamari, onion powder and/or garlic.

Sauce Ingredients

  • 1/4 cup natural peanut butter
  • 2 Tablespoons Tamari
  • 2 Tablespoons Maple Syrup
  • 1 teaspoon Rice Wine Vinegar
  • 1 Tablespoon Lime Juice
  • water (to get pour able consistency)

Instructions

For Tofu

  1. Drain and press your tofu to remove extra moisture. I use my EZ Tofu Press.
  2. Season if desired.
  3. Put tofu on a baking sheet covered with parchment. Bake at 400 degrees for 20 minutes. Then flip tofu and bake for 15 more minutes.
  4. Allow to cool.

For Lettuce Wraps

  1. Wash and chop all veggies as mentioned in the ingredient list.
  2. Place a lettuce leaf on a plate and stack the veggies on top of each other. Don’t overload the wraps or they will be too difficult to pick up and all your ingredients will spill.
  3. Set aside

For Sauce

  1. In a medium bowl, add your peanut butter and tamari and stir well.
  2. Then add the maple syrup, rice wine vinegar and lime juice. Stir again until everything is mixed together. If you are using any other flavors like ginger or turmeric, add them now.
  3. Add water a few tablespoons at a time until you reach the desired consistency. I like mine easy to spoon our or pour. You want it about as thick as cold maple syrup, that will help it stay put.

Assembling Lettuce Wraps


Take your lettuce wraps filled with veggies, add tofu if you are using, and spoon or pour your sauce on the inside of the lettuce wraps. If you lettuce wraps close great, if not, tilt your head and eat them like a taco.


Notes

See substitution notes in blog post.

You can prep this on the weekend by cutting up all the veggies, cooking the tofu and making the sauce. Then assemble in 5 minutes to enjoy throughout the week.

These do not last long once they are assembled and shouldn't be stored for more that a day assembled. The ingredients will stay fresh for 4-5 days if stored separately.

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Did you make this recipe?

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© Holly Yzquierdo
Category: Main Dish Recipes

If you like these flavors, you will love my Quick and Easy Veggie Pad Thai! It comes together just as quickly.