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Veggie Lettuce Wraps Recipe

Experience the refreshing taste of the garden in every bite with this veggie lettuce wraps recipe. These lettuce wraps are packed with a punch of flavor and nutrition, thanks to the combination of crisp vegetables, soba noodles, edamame hummus, and a touch of tamari and sesame. It's a perfect meal for those seeking something light yet satisfying.

Veggie Lettuce Wraps Recipe
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While most of the ingredients for this recipe are common, you may need to look for a few special ones. The soba noodles, edamame hummus, and reduced-sodium tamari are generally found in the Asian or international aisle of most supermarkets. Soba is a type of thin Japanese noodle made from buckwheat flour. Reduced-sodium tamari is a type of soy sauce that is less salty and often gluten-free. Edamame hummus is a smooth blend of cooked edamame, typically mixed with tahini and other traditional hummus ingredients.

Ingredients for Veggie Lettuce Wraps

Butter lettuce: This is the primary wrap ingredient. Its leaves are large, soft and flexible enough to hold the filling.

Edamame hummus: This gives the wrap a creamy texture and adds a good dose of protein.

Crisp vegetables: These add a nice crunch and freshness to the wrap. Any mixture of bell peppers, carrots, and cucumbers will work.

Rice vinegar: This adds a tangy flavor to the marinated vegetables.

Soba noodles: These are thin Japanese noodles made from buckwheat flour. They add a unique texture and flavor to the wrap.

Green onions: These give a mild onion flavor without overpowering the other ingredients.

Sesame seeds: These add a nice crunch and a touch of nuttiness.

Reduced-sodium tamari: This is a type of soy sauce that adds a salty, umami flavor.

Toasted sesame oil: This gives a rich, nutty flavor that complements the other Asian ingredients.

One reader, Charmain Jolley says:

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This veggie lettuce wraps recipe is a game-changer! The combination of fresh lettuce, crunchy veggies, and flavorful hummus is simply delightful. It's a healthy and satisfying meal that's perfect for a light lunch or dinner. I highly recommend trying it out for a refreshing and delicious dining experience.

Charmain Jolley

Techniques for Crafting the Perfect Veggie Lettuce Wraps

How to marinate vegetables: Combine the sliced vegetables, vinegar, and salt in a medium bowl. Toss to combine and let the mixture marinate, tossing occasionally, for at least 10 minutes.

How to cook soba noodles: Bring a pot of salted water to a boil. Cook the soba noodles just until al dente. Drain the noodles, then return them to the pot and stir in the green onions, sesame seeds, tamari, and sesame oil. Set aside.

How To Make Veggie Lettuce Wraps

These purely vegetarian veggie lettuce wraps have a sharp, fermented taste from edamame hummus and some zestiness from the rice vinegar and tamari.

Preparation: 20 minutes
Cooking: 5 minutes
Total: 25 minutes



  • 2heads of butter lettuce
  • 1 ½cupsedamame hummus
  • 3 cupsvery thinly sliced crisp vegetables
  • ¼cuprice vinegar
  • ¼tspsalt
  • 4 ½ozsoba noodles
  • ¾cupthinly sliced green onions
  • 2tbspsesame seeds
  • 2tbspreduced-sodium tamari
  • 2tsptoasted sesame oil


  1. Bring a pot of salted water to boil for the soba noodles. Carefully remove about 12 intact lettuce leaves from your heads of lettuce, and set aside.

  2. Meanwhile, in a medium bowl, combine the sliced vegetables, vinegar, and salt. Toss to combine and let the mixture marinate, tossing occasionally, for at least 10 minutes.

  3. Cook the soba noodles just until al dente. Drain the noodles, then return them to the pot and stir in the green onions, sesame seeds, tamari, and sesame oil. Set aside.

  4. Spread a dollop of hummus over the center of a lettuce leaf. Top with a small handful of soba noodles, then pickled veggies. Sprinkle lightly with additional sesame seeds.


  • Calories: 664.53kcal
  • Fat: 26.04g
  • Saturated Fat: 3.91g
  • Monounsaturated Fat: 10.63g
  • Polyunsaturated Fat: 9.91g
  • Carbohydrates: 77.13g
  • Fiber: 21.50g
  • Sugar: 2.74g
  • Protein: 29.32g
  • Sodium: 1711.01mg
  • Calcium: 237.36mg
  • Potassium: 1184.10mg
  • Iron: 9.81mg
  • Vitamin A: 326.24µg
  • Vitamin C: 29.27mg

Pro Tip for Elevating Your Veggie Lettuce Wraps

To ensure your lettuce wraps hold together well, choose the largest and most intact leaves from your butter lettuce. When removing the leaves, do so gently to avoid tearing. Additionally, when spreading the edamame hummus on the lettuce, leave a small border around the edges. This will prevent the hummus from spilling out when you add the soba noodles and pickled vegetables.

Time-Saving Tips for Veggie Lettuce Wraps Recipe

Prep ahead: Chop and marinate the vegetables and make the edamame hummus in advance to save time when assembling the wraps.

Multi-task: While the soba noodles are cooking, you can prepare the pickled vegetables and assemble the other ingredients to streamline the process.

Efficient assembly: Set up a workstation with all the ingredients within reach to easily assemble the lettuce wraps without having to search for each component.

Substitute Ingredients For Veggie Lettuce Wraps Recipe

  • butter lettuce - Substitute with cabbage leaves: Cabbage leaves can provide a similar crisp and sturdy base for the wraps, and they have a slightly sweeter flavor that complements the filling well.

  • edamame hummus - Substitute with white bean hummus: White bean hummus has a creamy texture and mild flavor that can serve as a delicious alternative to edamame hummus.

  • crisp vegetables - Substitute with julienned bell peppers and carrots: These colorful vegetables provide a satisfying crunch and add a vibrant touch to the wraps.

  • rice vinegar - Substitute with apple cider vinegar: Apple cider vinegar offers a slightly fruity and tangy flavor that can work well in place of rice vinegar.

  • soba noodles - Substitute with rice vermicelli: Rice vermicelli has a similar delicate texture and can be used as a gluten-free alternative to soba noodles.

  • green onions - Substitute with chives: Chives have a mild onion flavor and can be used as a garnish to add a pop of color and freshness to the wraps.

  • sesame seeds - Substitute with chopped peanuts: Chopped peanuts can provide a crunchy texture and nutty flavor that complements the other ingredients in the wraps.

  • reduced-sodium tamari - Substitute with coconut aminos: Coconut aminos offer a slightly sweeter and milder flavor compared to tamari, making it a suitable substitute for those looking for a soy-free alternative.

  • toasted sesame oil - Substitute with avocado oil: Avocado oil has a light, nutty flavor and can be used as a healthier alternative to toasted sesame oil.

Presenting Veggie Lettuce Wraps

  1. Elevate the lettuce wraps: Carefully arrange the lettuce wraps on a large platter, ensuring they are neatly presented and inviting. The vibrant colors and fresh ingredients should be showcased to entice the diners.

  2. Garnish with precision: Sprinkle the sesame seeds with precision, ensuring they are evenly distributed and add a touch of elegance to the dish. The presentation should reflect attention to detail and culinary finesse.

  3. Create a harmonious arrangement: Arrange the lettuce wraps in a circular or linear pattern, creating a visually appealing display that highlights the vibrant colors and textures of the dish.

  4. Incorporate artistic drizzling: Use a drizzle of sesame oil or tamari to create artistic patterns on the plate, adding a touch of sophistication to the presentation.

  5. Emphasize the freshness of the ingredients: Place the marinated vegetables in a small, elegant bowl on the platter, ensuring they are presented in a way that highlights their freshness and vibrant colors.

  6. Utilize negative space: Leave some space between the lettuce wraps and the garnishes to create a visually appealing balance and allow each element to shine on its own.

  7. Add a touch of greenery: Consider incorporating a few edible flowers or microgreens to add a pop of color and freshness to the presentation, elevating the overall aesthetic appeal of the dish.

Essential Tools for Making Lettuce Wraps

  • Food processor: A food processor is a versatile kitchen appliance that can be used for chopping, slicing, shredding, and pureeing various ingredients. It's great for making sauces, dips, and processing vegetables.
  • Mixing bowl: A mixing bowl is an essential tool for combining ingredients, marinating, and mixing batters. It comes in various sizes and materials, such as stainless steel, glass, or plastic.
  • Chef's knife: A chef's knife is a multipurpose knife used for slicing, dicing, and chopping vegetables, fruits, and herbs. It's an indispensable tool for any chef or home cook.
  • Cutting board: A cutting board provides a stable surface for cutting, slicing, and chopping ingredients. It helps protect your countertops and keeps your knives sharp.
  • Saucepan: A saucepan is a deep cooking vessel with a handle and often a lid, used for simmering sauces, boiling liquids, and cooking grains or vegetables.
  • Steamer: A steamer is a cooking tool used to gently cook vegetables, dumplings, and other foods by using steam. It helps retain the nutrients and natural flavors of the ingredients.
  • Tongs: Tongs are versatile kitchen tools used for flipping, turning, and serving foods. They provide a firm grip and are essential for handling hot ingredients.
  • Grater: A grater is used to grate cheese, vegetables, and citrus zest. It comes in various sizes and styles, including box graters and handheld graters.
  • Measuring cups and spoons: Measuring cups and spoons are used to accurately measure ingredients for recipes. They come in various sizes and are essential for precise cooking and baking.
  • Wok: A wok is a versatile cooking vessel used in stir-frying, steaming, deep-frying, and more. Its shape and design allow for even heat distribution and quick cooking.

Storing and Freezing Veggie Lettuce Wraps

  • These veggie lettuce wraps are best enjoyed fresh, but you can store the individual components separately for a few days in the refrigerator.
  • Wrap the lettuce leaves in a damp paper towel and place them in a sealed container or plastic bag. They should stay crisp for 2-3 days.
  • Store the edamame hummus in an airtight container in the refrigerator for up to 5 days.
  • Keep the pickled vegetables in a sealed jar or container in the fridge. They will stay fresh for about a week and will continue to develop flavor over time.
  • Cooked soba noodles can be stored in an airtight container in the refrigerator for 3-4 days. To prevent them from sticking together, toss the noodles with a little bit of sesame oil before storing.
  • When you're ready to assemble the wraps, simply reheat the noodles in the microwave or a skillet over medium heat until warmed through.
  • If you want to freeze the components for later use, it's best to freeze the hummus and noodles separately. Place the hummus in a freezer-safe container and the noodles in a sealed plastic bag, removing as much air as possible. They can be frozen for up to 2 months.
  • Thaw the hummus and noodles in the refrigerator overnight before using. The noodles may need to be refreshed by running them under hot water or microwaving them briefly.
  • The lettuce leaves and pickled vegetables are not suitable for freezing, as they will lose their texture and become soggy upon thawing.

How To Reheat Leftover Veggie Lettuce Wraps

  • Reheat the soba noodles in a skillet over medium heat with a splash of sesame oil and a dash of tamari until warmed through. This will help revive the noodles and prevent them from becoming soggy.

  • For the pickled vegetables, it's best to store them separately in an airtight container in the refrigerator. When ready to serve, allow them to come to room temperature for optimal flavor and texture.

  • If you have leftover edamame hummus, you can gently reheat it in a microwave-safe bowl, stirring every 15-20 seconds until it reaches your desired temperature. Be careful not to overheat, as this may cause the hummus to dry out or become grainy.

  • To crisp up the lettuce leaves, wrap them in damp paper towels and place them in the refrigerator for 10-15 minutes before assembling the wraps. This will help restore their crispness and make them more pliable for wrapping.

  • When reheating the assembled veggie lettuce wraps, it's best to do so in a microwave on a low power setting (around 50%) for short intervals (20-30 seconds) to avoid overheating and maintain the integrity of the ingredients. Alternatively, you can enjoy the wraps cold or at room temperature for a refreshing and light meal.

Interesting Fact About Veggie Lettuce Wraps

The lettuce wraps recipe is a great option for a healthy and light meal. It's a versatile dish that can be customized with various fillings and flavors. This recipe is a great way to incorporate more vegetables into your diet, and the edamame hummus adds a unique twist to the traditional lettuce wrap. It's also a fun and interactive dish to serve at gatherings or parties, as guests can assemble their own wraps according to their preferences. Plus, the use of soba noodles provides a satisfying and hearty element to the dish. Overall, it's a delicious and nutritious option for a meal or snack.

Is This Lettuce Wrap Recipe Budget-Friendly?

This veggie lettuce wraps recipe is highly cost-effective for a household. The main ingredients, such as butter lettuce, edamame hummus, and crisp vegetables, are affordable and widely available. The use of soba noodles and rice vinegar adds a delightful touch without breaking the bank. With an approximate cost of $15, this recipe is a budget-friendly option for a family of four. Overall Verdict: 9/10

Are Veggie Lettuce Wraps Healthy?

This veggie lettuce wrap recipe is a healthy and nutritious choice for a light meal or snack. The recipe incorporates several wholesome ingredients, such as:

  • Butter lettuce, which is low in calories and rich in vitamins and minerals
  • Edamame hummus, providing a good source of plant-based protein and fiber
  • A variety of crisp vegetables, offering essential vitamins, minerals, and antioxidants
  • Soba noodles, made from buckwheat, which are gluten-free and contain beneficial nutrients like manganese and thiamin
  • Sesame seeds, a good source of healthy fats, fiber, and minerals like calcium and iron

The use of rice vinegar, tamari, and sesame oil adds flavor without relying on excessive amounts of salt or unhealthy fats.

To further enhance the nutritional value of this recipe, consider the following suggestions:

  • Opt for a variety of colorful vegetables to maximize the intake of different vitamins and antioxidants
  • Use whole grain soba noodles to increase the fiber content
  • Experiment with different types of hummus, such as those made with chickpeas or black beans, for added variety and nutrients
  • Add a lean protein source, like grilled chicken or tofu, for a more substantial meal
  • Garnish with fresh herbs like cilantro or mint for extra flavor and health benefits

Editor's Take on This Veggie Lettuce Wrap Recipe

The veggie lettuce wraps recipe is a delightful fusion of flavors and textures. The combination of butter lettuce, edamame hummus, and marinated crisp vegetables creates a refreshing and vibrant dish. The addition of soba noodles, green onions, and sesame seeds adds a satisfying crunch and depth of flavor. The balance of acidity from the rice vinegar and the umami from the tamari and sesame oil ties the dish together beautifully. Overall, this recipe offers a delightful and healthy option for a light meal or appetizer.

Enhance Your Veggie Lettuce Wraps Recipe with These Unique Side Dishes:

Roasted Garlic Mashed Potatoes: Creamy mashed potatoes with a hint of roasted garlic, perfect for pairing with the veggie lettuce wraps.
Grilled Asparagus with Lemon Zest: Tender asparagus grilled to perfection and finished with a sprinkle of fresh lemon zest, a delightful accompaniment to the veggie lettuce wraps.
Fruit Salad with Citrus Dressing: A refreshing mix of seasonal fruits tossed in a tangy citrus dressing, a light and fruity side dish to complement the veggie lettuce wraps.

Delicious Alternatives to Veggie Lettuce Wraps

Stuffed Bell Peppers: A delicious and hearty dish that combines ground meat, rice, and flavorful seasonings, all stuffed inside colorful bell peppers and baked to perfection.
Mango Salsa: A refreshing and vibrant salsa made with ripe mangoes, red onions, jalapenos, cilantro, and lime juice. Perfect for dipping with tortilla chips or topping grilled fish or chicken.
Butternut Squash Soup: A creamy and comforting soup made with roasted butternut squash, onions, garlic, and a hint of nutmeg. Perfect for a cozy night in during the colder months.

Perfect Appetizers and Desserts to Complement Veggie Lettuce Wraps

Stuffed Mushrooms: Create a savory and indulgent appetizer by stuffing large mushrooms with a mixture of cream cheese, garlic, and herbs. Bake until golden and bubbly for a crowd-pleasing starter.
Crispy Zucchini Fries: Transform zucchini into a crispy and addictive appetizer by coating them in seasoned breadcrumbs and baking until golden and crunchy. Serve with a side of marinara sauce for dipping.
Chocolate Mousse: Indulge in a rich and velvety chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth texture and decadent flavor will satisfy any sweet tooth.
Berry Parfait: Layered with creamy yogurt, fresh berries, and crunchy granola, this berry parfait is a delightful combination of sweet and tangy flavors. It's a light and refreshing dessert option that's perfect for any occasion.

Why trust this Veggie Lettuce Wraps Recipe:

This recipe offers a delightful combination of fresh and vibrant vegetables, providing a healthy and satisfying meal. The use of edamame hummus adds a unique twist, offering a rich source of plant-based protein. The inclusion of soba noodles brings a delightful texture and a touch of Asian influence to the dish. The marinated vegetables add a burst of flavor and crunch, while the butter lettuce serves as a crisp and refreshing vessel for this delectable creation. With the perfect balance of flavors and textures, this recipe is sure to impress and satisfy even the most discerning palates.

Want to share your own veggie lettuce wrap creations or discuss this recipe further? Head over to the Recipe Sharing section of our cooking forum and join the conversation!
Can I use a different type of lettuce for the wraps?
Yes, you can use other types of lettuce such as romaine or iceberg if you prefer. Just make sure the leaves are large and sturdy enough to hold the filling.
Can I make this recipe gluten-free?
Absolutely! You can use gluten-free tamari or soy sauce and gluten-free soba noodles to make this recipe gluten-free.
Can I prepare the components of this recipe ahead of time?
Yes, you can prepare the pickled vegetables, hummus, and soba noodles in advance and assemble the wraps just before serving to keep the lettuce fresh and crisp.
Can I add protein to these lettuce wraps?
Of course! You can add grilled tofu, shredded chicken, or cooked shrimp to the wraps for added protein.
How long will the pickled vegetables last in the refrigerator?
The pickled vegetables will last for about 1 week in an airtight container in the refrigerator. Just make sure to give them a good stir before serving.

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