Vegan Lettuce Wraps can be any number of things. Some use tempeh or tofu. Others pack in veggies and sauces. Beans, lentils, or mushroom “meat” are common too. But ours? Well, we love walnut “meat.” There are probably even more variations, but rather than ponder the possibilities, let’s dive into our delicious recipe.
Nut Sub Benefits
Our soy-free vegan lettuce wraps use walnuts as a meat substitute. Walnuts, when cooked, soften and resemble a ground beef, of sorts. Using nuts, instead of beans or lentils, makes the dish keto-friendly. Living a low-carb lifestyle as a vegan presents challenges. How do you get your protein? Can you stay in ketosis? All these questions, and more, float on message boards everywhere. The answer lies in vegetable rotation (like, ya gotta change up those veggies often). But also, creative meat subs help a lot.
Walnuts contain healthy omega 3’s, provide antioxidants, decrease inflammation, and support aging and good brain function. There’s a reason a walnut is shaped like a brain! Dr. Daniel Amen, a brain specialist, recommends them for a whole host of reasons, namely, the health of your noggin! Vegan lettuce wraps can take on many flavor profiles too! Like, instead of salsa, use coconut aminos for an Asian flare, or curry for Indian.
Why We Love Wrapping
- They’re super cute:)
- Very low carbohydrate
- Flexibility with toppings
- Easy to make
- Portable for lunch, festive for dinner
The Nourish Phase of the 131 Method focuses on micronutrients (those amazing vitamins and minerals from plants). These healthy lettuce wraps bridge meat eaters into veggie-land BECAUSE of the meaty flavor. And, the texture from the walnuts truly resembles beef. Many meat-eaters resist the idea of a vegan lifestyle. The 131 doesn’t promote carnivore or vegan meal plans. Everyone’s body is different, and people have different goals. We simply support mixing things up, choosing high-quality ingredients, and nourishing the body with plant-based foods in every meal.
Maxi-Walnut Lettuce WrapsPrint Recipe
- 1 cup raw walnut pieces
- 6 tablespoons low-carb salsa, divided
- 1 tablespoon garlic flavored olive oil
- 1 teaspoon Mexican seasoning powder, such as Flavor God or Mrs. Dash
- 1 green onion, chopped
- 6 Butter lettuce cups
- Add the walnuts, ¼ cup salsa, olive oil and seasoning to a mini-food processor and pulse/process, scraping sides as needed, until the nuts resemble about the size of quinoa. When done, the mixture looks similar to refried beans.
- Coat a small pan with cooking spray and heat over medium. Add walnut mixture, remaining salsa and green onion and stir until just heated through, about 3 minutes.
- Spoon into lettuce cups.
Feel free to top with olives, cilantro, bell peppers, avocado or nutritional yeast to change the macros and flavor profile.
Calories: 484 | Protein: 10g | Fat: 47g | Carbs: 14.5g | Fiber: 5g | Net Carbs: 9.5g