When you need to use an abundance of zucchini, squash and tomato, this is where to come. When you want a super healthy meal to detox after a trip where you may not have eaten as healthy as you wish, this is the recipe for that. If you’re a low-carber (I’m not!) but still want to eat plant-based, this is just the meal for you. These little wraps are bursting with micronutrients, protein, and flavor. They are also quick and simple to make.

Gut health is a big deal, and diversity of plants, fiber, and fermented foods are powerful tools to build your gut microbiome. Tempeh is fermented soybeans, so it has the beneficial bacteria of fermented foods. It also adds a meaty, almost nutty flavor. (Of course, if you’re nervous about tempeh you can just use black beans instead.) All those vegetables add tons of diversity to your day and lots of fiber! Your gut will be SO happy!

Even the best recipes benefit from a little drizzle of Valentina, in my opinion. So, the order of operations here is lettuce, mashed avocado, rice (if you want), tempeh/veggie filling, then hot sauce on top if you want.

This recipe is so versatile. You can add whatever vegetables you like, such as mushrooms, corn, green chilies. You can use lentils or black beans instead of tempeh. You can use rice or cauliflower rice or quinoa to make them heartier. You can make them into tacos, taquitos, burritos, or eat the filling by itself.

If you like lettuce wraps, you might also like these Asian Lettuce Wraps (inspired by P.F. Changs). The sauce is SO yummy. If you don’t like lettuce wraps, just use corn tortillas for this recipe and make tacos!

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Southwest Tempeh Lettuce Wraps

Prep Time

25 mins

 

A great way to use summer produce, and a low-carb and high-nutrient meal!

Course: Main Course

Cuisine: Mexican

Keyword: candida diet, gluten-free, lettuce wraps, low-carb vegan, wfpb

Servings: 10 lettuce wraps

Author: Faithful Plateful

Ingredients

• 1 small purple onion, diced
• 4 cloves garlic, minced
• 1 red bell pepper, diced
• 1 small zucchini, diced
• 1 small yellow squash, diced
• 1 large tomato, diced
• 1 block tempeh (or sub 1 can of black beans, drained and rinsed)
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp smoked paprika
• 1 tsp oregano
• 1 tsp salt
• 1 tsp garlic or onion powder
• 2 TBSP lime juice
• 1/2 cup chopped cilantro
• 1-2 avocados, or guacamole
• 1 head of romaine or butter lettuce (or use corn tortillas for tacos)
• cooked and cooled rice or cauliflower rice (optional)
• Optional other ingredients you could use: mushrooms, corn, black beans, lentils, salsa, green chilies

Instructions

1. In a large skillet, saute the onion, pepper, and garlic for about 5 minutes. Add a splash of water if they start to stick. Add the tomato, zucchini, and squash. Open the package of tempeh and crumble it into the skillet.

2. Add all the spices and salt and saute a few more minutes, until the vegetables are crisp tender, but not totally limp.

3. Add the cilantro and lime juice, and any additional salt or seasonings to taste.

4. Allow to cool slightly. Cut the bottom two inches off of a head of romaine lettuce, and wash and shake dry. Or, pull off whole pieces of butter lettuce.

5. Assemble the lettuce wraps by spreading some guacamole or mashed avocado on the bottom of a piece of lettuce, spooning on some rice or cauliflower rice if desired, and then the filling. Top with hot sauce if desired.

Faithful Plateful Southwest Tempeh Lettuce Wraps (you can find this recipe in Cronometer app)
Nutrition Facts
Serving Size:  2 letttuce wraps (1/5 of recipe without rice, but including 1/5 avocado per serving)
Amount Per Serving

Calories 226.7 kcal
Total Fat 9.4 g
Saturated Fat 1.9 g
Total Carbohydrate 23 g
Dietary Fiber 10.5 g
Protein 11.9 g
Vitamin A 171 %
Vitamin C 127 %
Calcium 12 %
Iron 17 %