Recipe: Quinoa & Edamame Lettuce Wraps

healthy-lettuce-wrapsDo you hate that heavy, sleepy feeling you get about thirty minutes after you eat a big lunch? But do you also hate it when you eat something light for lunch and then feel hungry again an hour later? These lettuce wraps are the answer! Full of nutrient-dense veggies, high in fiber and packed with protein, these delicious wraps just might be the perfect lunch. Or appetizer, or game day snack…the list goes on.

They are super easy to make –  you can assemble a platter full of them in 20 minutes flat, and they are gluten-free as well as vegan. If you’re catering to someone with a soy allergy, you can swap any other type of bean for the edamame, but I do love the crisp, clean flavor of the edamame. It pairs perfectly with the Asian-inspired dipping sauce, and the bright green color looks very appealing.

Here’s the recipe:

3/4 cup quinoa
1 cup frozen organic edamame
1/2 red bell pepper, diced
3 green onions, sliced
2 small carrots, peeled and diced
1/2 cup chopped cilantro
1/2 cup walnuts, chopped
1 head bibb or butter lettuce, leaves removed, washed and dried
1/4 cup tamari
2 Tbsp rice vinegar
2 Tbsp water
1 1/2 Tbsp sweet chili sauce
1 tsp sesame oil
1 large garlic clove, minced

  1. Rinse the quinoa and place into a medium saucepan with 1 1/2 cups cold water. Heat to boiling, reduce to a simmer and cook 15 minutes.
  2. In a small saucepan, cover the edamame with water and heat to a boil. Reduce heat and simmer until heated through, 5 – 7 minutes.
  3. Meanwhile, wash lettuce and dry in a salad spinner and chop remaining veggies. Add all veggies except lettuce and the walnuts to a large bowl.
  4. In a small bowl, combine all ingredients for the sauce and whisk until emulsified.
  5. When quinoa and edamame are done, rinse in cold water to stop the cooking and cool, then drain thoroughly and add to the bowl. Pour half the sauce into the bowl and stir well to combine.
  6. Arrange lettuce leaves on a large platter and scoop 2 – 3 Tbsp of filling into each. Serve with remaining sauce for dipping.

A big thank you to my sister in law, Loretta, for turning us onto these. They are now a staple in our diet and one of our favorite super-clean menu items. Thanks to, which (as far as I can tell) is where this recipe first appeared. I have adapted the original recipe to make it gluten-free, and added the walnuts for a little more complexity of flavor.

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