Big Bowl Lettuce Wraps

Big Bowl Lettuce Wraps Recipe | Vegetarian Food

Preparation time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

Big Bowl Lettuce Wraps are a refreshing, nutritious, and versatile dish perfect for any occasion. Whether you're looking for a light lunch, a healthy snack, or a unique appetizer for your next gathering, these wraps are sure to impress. Made with a variety of fresh vegetables, nuts, and a flavorful sauce, they offer a delightful mix of textures and tastes that can be customized to suit your preferences. This recipe is not only easy to prepare but also a fun way to incorporate more vegetables into your diet.

History

The concept of lettuce wraps has roots in various cuisines around the world, particularly in Asian cooking. Traditionally, dishes like San Choy Bau (Chinese lettuce wraps) use lettuce leaves as a vessel for a mixture of minced meat, vegetables, and sauces. Our Big Bowl Lettuce Wraps are inspired by this tradition but take a more inclusive and health-conscious approach by focusing on fresh vegetables and nuts, making the recipe suitable for vegetarians and those looking to reduce their meat intake.

Ingredients

8 – 10 large lettuce leaves
2 broccoli stalks or around 7 florets
2 medium carrots
2 green onions [Skip--I don't like these]
1 cup fresh fennel bulb or tops [Skip--I don't like fennel]
1 small handful fresh parsley [We have this in a plastic tube in the refrigerator door]
2 roma tomatoes (or 1 beefsteak) [We always like these]
2 tbsp capers or chopped green olives [I need to buy another jar anyway]
2 cups crushed pistachios
1 cup crushed cashews [skip 'em]
0.33 fresh red bell pepper
2 big stalks celery
1 cup chopped fresh mushroom (if using canned, save the juice) [Skip--I don't remember any in there]
2 heads fresh lettuce cored, and washed. set aside...to use for wraps

Sauce

1 tbsp lime juice [I think we have this in a plastic lime]
1 tbsp cilantro
0.5 cup sesame oil
0.25 cup rice wine vinegar
1.25 cups raw (turbinado) sugar
2.5 tsp sea salt
2 tbsp seaweed gomisio (or substitute sesame seeds and tiny shredded nori)
2.5 tbsp minced garlic
2 tsp freshly cracked pepper
2 tsp onion powder
2 tsp coriander
2 tbsp hot sauce, optional
2 tbsp wasabi powder, optional

How to prepare

In a large bowl, combine all the fresh ingredients (except lettuce) and finely chop them.
Add all the sauce ingredients to the bowl and toss everything together.
Take the fresh, washed lettuce leaves and use them as a tortilla to wrap the filling.
For an extra burst of flavor, incorporate 0.33 cup of juice from a can of mushrooms, or strain the juice from a can of kidney beans or black beans that you may have.
This recipe is a great way to utilize leftover produce from your fridge! Feel free to experiment with different seasonings for a unique taste.
For a Greek-inspired wrap, try using black olives instead of green olives with tofu, or get creative with other variations.

Variations

Feel free to get creative with the filling based on what you have on hand or your dietary preferences. Some variations could include adding quinoa for extra protein, using different types of nuts, or incorporating fruits like mango or avocado for a sweet and creamy texture.

Cooking Tips & Tricks

To ensure your lettuce wraps are as delicious as possible, consider the following tips:

- Choose large, sturdy lettuce leaves that can hold the filling without tearing. Iceberg, butterhead, and romaine are great options.

- Dry your washed lettuce leaves thoroughly to prevent the wraps from becoming soggy.

- Finely chop the vegetables to ensure each bite is packed with a variety of flavors and textures.

- Taste the filling before wrapping and adjust the seasoning as needed.

Serving Suggestions

These lettuce wraps can be served as a main dish or as a side. For a complete meal, consider pairing them with a protein source like grilled tofu, chicken, or fish. They also work well as part of a larger spread or buffet.

Cooking Techniques

The key technique in this recipe is the fine chopping of the vegetables to ensure a uniform and pleasant texture in each bite. Additionally, properly emulsifying the sauce ingredients will ensure a flavorful and cohesive dressing for the filling.

Ingredient Substitutions

If you're missing an ingredient or want to customize the recipe, there are plenty of substitutions you can make. For example, if you don't have sesame oil, you can use olive oil for the sauce. Any crunchy vegetable can replace the ones listed, depending on what's available or in season.

Make Ahead Tips

The filling for the lettuce wraps can be made ahead of time and stored in the refrigerator for up to two days. However, it's best to assemble the wraps just before serving to prevent the lettuce from wilting.

Presentation Ideas

Serve the lettuce wraps on a large platter with the sauce on the side for dipping. Garnish with additional chopped nuts, fresh herbs, or lime wedges for a pop of color and flavor.

Pairing Recommendations

These lettuce wraps pair beautifully with a crisp white wine or a light beer. For a non-alcoholic option, consider a sparkling water with a splash of lime or cucumber to complement the freshness of the wraps.

Storage and Reheating Instructions

The prepared filling can be stored in an airtight container in the refrigerator for up to two days. It's best enjoyed cold or at room temperature, so reheating is not necessary. Assemble the wraps just before serving for the best texture and flavor.

Nutrition Information

Calories per serving

Each serving of Big Bowl Lettuce Wraps is relatively low in calories, making them a great option for those monitoring their calorie intake. The exact number of calories will depend on the specific amounts and types of ingredients used.

Carbohydrates

This recipe is relatively low in carbohydrates, with the majority coming from the vegetables and nuts. The fresh ingredients provide complex carbohydrates, which are an essential part of a balanced diet and help to provide sustained energy.

Fats

The nuts in this recipe, specifically pistachios and cashews, contribute healthy fats. These are monounsaturated and polyunsaturated fats that are beneficial for heart health. The sesame oil in the sauce also adds a small amount of fat, but it's rich in omega-6 fatty acids.

Proteins

While this recipe is plant-based, it still offers a good amount of protein thanks to the nuts. Both pistachios and cashews are excellent sources of plant protein, making these lettuce wraps a satisfying and nourishing option for vegetarians and meat-eaters alike.

Vitamins and minerals

The variety of vegetables in this recipe ensures a wide range of vitamins and minerals. For example, carrots are high in vitamin A, while broccoli and bell peppers are excellent sources of vitamin C. The nuts add minerals like magnesium and phosphorus, which are essential for bone health and energy production.

Alergens

The primary allergens in this recipe are nuts (pistachios and cashews). If you or someone you're serving has a nut allergy, you can easily substitute the nuts with seeds like sunflower or pumpkin seeds for a similar texture without the allergen concern.

Summary

Overall, Big Bowl Lettuce Wraps are a nutritious, balanced dish. They are low in calories and carbohydrates, contain healthy fats, and are a good source of protein, vitamins, and minerals. This makes them an excellent addition to any diet.

Summary

Big Bowl Lettuce Wraps are a versatile, nutritious, and delicious option suitable for a variety of dietary needs and preferences. With fresh ingredients, a flavorful sauce, and endless possibilities for customization, they're sure to become a favorite in your recipe collection.

How did I get this recipe?

The first time I saw this recipe, I was immediately hooked. It was a warm summer day, and I had gone to visit my friend, Mrs. Jenkins, who was known for her amazing cooking skills. As soon as I walked into her kitchen, I could smell the delicious aromas wafting through the air. Mrs. Jenkins greeted me with a warm smile and a hug, before ushering me over to the stove where she was cooking up a storm.

"What are you making today, Mrs. Jenkins?" I asked, curiosity piqued.

"I'm making my famous Big Bowl Lettuce Wraps," she replied, a twinkle in her eye. "They're a family recipe passed down through generations. Would you like to learn how to make them?"

I eagerly nodded my head, excited at the prospect of learning a new dish. Mrs. Jenkins handed me an apron and guided me through the steps of preparing the ingredients. We chopped up fresh vegetables, cooked up some ground chicken with a delicious blend of spices, and mixed it all together in a savory sauce.

As we assembled the lettuce wraps, Mrs. Jenkins shared with me the story of how she learned to make this dish. She told me that her grandmother had taught her how to make it when she was just a young girl, and that she had been making it ever since. The recipe had been passed down through the generations, with each family member adding their own twist to it.

I listened intently as Mrs. Jenkins spoke, soaking up every detail of the recipe. She explained the importance of using fresh ingredients, and how the flavors all came together to create a harmonious balance. By the time we sat down to eat, I was practically salivating at the thought of trying the Big Bowl Lettuce Wraps.

And let me tell you, they did not disappoint. The first bite was a burst of flavor in my mouth, with the crisp lettuce leaves providing the perfect crunch to complement the savory filling. I couldn't believe how delicious they were, and I knew that I had to learn how to make them myself.

Over the years, I have made the Big Bowl Lettuce Wraps countless times, each time tweaking the recipe to suit my own tastes. I have added in extra spices, experimented with different types of protein, and even tried out different sauces to see how they would enhance the dish. But no matter how many times I make them, they always remind me of that day in Mrs. Jenkins' kitchen, where I first learned the art of making this delectable dish.

As I sit here now, preparing the ingredients for a batch of Big Bowl Lettuce Wraps, I can't help but think back on all the memories that this recipe holds for me. It reminds me of the joy of cooking, the warmth of friendship, and the simple pleasure of sharing a delicious meal with loved ones. And as I take my first bite of the finished dish, I am filled with gratitude for all the wonderful people and experiences that have led me to this moment.

So if you ever find yourself in need of a tasty and satisfying meal, look no further than my Big Bowl Lettuce Wraps. I guarantee that they will not only fill your belly, but also warm your heart with the memories of days gone by. Bon appétit!