• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Alternative Dish
  • Recipes
  • Fall Recipes
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
  • Recipes
  • Fall Recipes
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Fall Recipes
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Appetizers & Snacks

    Chickpea Lettuce Wraps with Peanut Sauce

    By Maggie · Published Feb 3, 2021 · Updated Feb 3, 2021

    • Share

    This post may contain affiliate links. As an Amazon Influencer, I earn from qualifying purchases.

    Jump to Recipe Print Recipe
    Chickpea Lettuce Wraps with Peanut Sauce

    Chickpea lettuce wraps with peanut sauce and mango are bursting with flavor. These colorful vegan lettuce wraps are an easy weeknight meal that is both healthy and filling.

    I am a sucker for anything with a good peanut sauce on it. My recipe for Thai peanut noodle salad is something that I make almost every week and it never gets old. When I have leftover peanut sauce I pour it over salads and roasted  veggies or use it as a dip for veggies. So, when I was staring at a head of butter lettuce and a jar of leftover peanut sauce, I had no choice but to make lettuce wraps.

    Using sweet ingredients to create savory dishes is something I love to do. Mango salsa has long been one of my favorite appetizers because of its surprising mix of sweet, salty and spicy. I thought adding mango to these lettuce wraps would create the perfect mix of flavors and textures, and it didn't disappoint. These vegan chickpea lettuce wraps require no cooking, just chop and assemble, for an easy weeknight meal in under 30 minutes.

    Ingredients and Substitutions

    Chickpea lettuce wraps with peanut sauce can be as versatile as you desire. I think lettuce wraps are a blank canvas for whatever flavor combos inspire you. Below are some of the key ingredients and substitution ideas.

    • Butter lettuce - You can use any large lettuce leaf such as Boston, bibb, romaine or cabbage. Lettuce wraps serve many purposes. They are low calorie, low carb and offer a naturally gluten free alternative to tortillas.
    • Bell pepper - use any other veggie here such as carrot, cucumber or zucchini.
    • Mango - Pick ripe mango that gives slightly when indented with your finger for the best flavor.
    • Chickpeas - I have also made these with baked tofu marinated in tamari, so feel free to switch up the protein.
    • Cilantro - I see you cilantro haters, and its okay. Just omit it if you can't stand it. I'll eat what you leave behind.
    • Peanut butter - Use creamy or crunchy peanut butter. Crunchy peanut butter adds another texture to the lettuce wraps that is wonderful! To make this nut free you can substitute tahini or sunflower butter.
    • Garlic and ginger - Since there is already a fair amount of chopping in this recipe, I streamlined the peanut sauce by using dried ginger and garlic. You can definitely use fresh ginger and garlic if you want.
    • Tamari - Make this soy-free by using coconut aminos instead.

    How to Make Chickpea Lettuce Wraps with Peanut Sauce

    These no-cook chickpea lettuce wraps are a perfect lunch or weeknight dinner. Because they don't require cooking, they are an especially good summertime meal when you don't feel like turning on the stove. I love serving these with all the ingredients on a large platter so everyone can assemble the lettuce wraps to their liking.

    Start by making the peanut sauce. Whisk together all the ingredients in a small bowl, adding more warm water a teaspoon at a time to create a smooth pourable sauce. Set the peanut sauce aside.

    Next, chop the pepper, mango, cilantro and green onion and place on a platter alongside the chickpeas. Wash the lettuce leaves, pat them dry and place on another platter. Place platters and peanut sauce in the middle of the table and have fun assembling! Enjoy!

    Chickpea Lettuce Wraps with peanut sauce

    Make Ahead

    You can prepare all of the ingredients up to three days ahead of time and store in airtight containers in the fridge. If you make the peanut sauce ahead of time, you may have to stir in a little water to help loosen the sauce and make it pourable again.

    📖 Recipe

    Chickpea Lettuce Wraps with Peanut Sauce

    Chickpea Lettuce Wraps with Peanut Sauce

    Chickpea lettuce wraps with peanut sauce and mango are bursting with flavor.  These colorful vegan lettuce wraps are an easy weeknight meal that is both healthy and filling.
    5 from 1 vote
    Print Pin Rate
    Prep Time: 20 minutes minutes
    Total Time: 20 minutes minutes
    Servings: 4 servings
    Author: Maggie

    Ingredients

    Peanut Sauce:

    • 4 tablespoons peanut butter
    • 1 teaspoon sriracha or to taste
    • 1 tablespoon rice vinegar
    • ½ teaspoon garlic powder or 2 cloves minced
    • ¼ teaspoon ground ginger or ¼ teaspoon fresh grated
    • 1 tablespoons tamari or coconut aminos for soy free
    • 4 tablespoons warm water

    Lettuce Wraps:

    • 1 red bell pepper thinly sliced
    • 2 mangoes peeled and chopped
    • 3 ½ cups chickpeas or two 15-ounce cans
    • ½ cup cilantro chopped
    • 3 green onions white and green parts, chopped

    Instructions

    • Make the peanut sauce: combine all ingredients for the peanut dressing in a small bowland whisk until smooth.  Add more water a teaspoon at a time to create a smooth, pourable sauce.
    • Chop the pepper, mango, cilantro and green onion and place on a platter alongside the chickpeas.  Wash the lettuce leaves, pat them dry and place on another platter.  Place platters and peanut sauce in the middle of the table and have fun assembling the lettuce wraps!  Drizzle with peanut sauce and enjoy!

    Notes

    Nut Free Option: Substitute tahini or sunflower butter for the peanut butter.  
    Soy Free Option: Substitute coconut aminos for the tamari.
    Nightshade Free Option: Omit the sriracha.  Substitute carrots or another veggie for the bell peppers.

    Nutrition

    Calories: 298kcal | Carbohydrates: 41g | Protein: 13g | Fat: 11g | Saturated Fat: 2g | Sodium: 754mg | Potassium: 577mg | Fiber: 10g | Sugar: 17g | Vitamin A: 2217IU | Vitamin C: 77mg | Calcium: 74mg | Iron: 3mg

    More Appetizers & Snacks

    • Collage of gluten-free, vegan Thanksgiving recipes including gravy, salad, stuffed squash, mac and cheese, roasted carrots, soup, sweet potato pie, mashed cauliflower, and pecan pie.
      The Best Vegan Gluten-Free Thanksgiving Recipes
    • Cube of vegan cornbread being held by a hand with more cornbread in the background.
      Best Vegan Gluten-Free Cornbread Recipe (Oil-Free)
    • Brownie batter hummus in a bowl surrounded by strawberries.
      The BEST Brownie Batter Hummus (Easy Vegan Recipe)
    • Chocolate covered chickpea cookie dough truffle with a bit taken out of it. The background shows more truffles.
      Vegan Chickpea Cookie Dough Truffles
    • Share

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    This post may contain affiliate links. As an Amazon Influencer, I earn from qualifying purchases.

    Headshot of Sarah Pilley.

    Hi! I’m Sarah, and I’m so excited you stopped by! I'm thrilled to share my passion for tasty vegan food with you on the Alternative Dish. I focus on creating recipes that everyone can enjoy with allergy-friendly tips! 

    More about me →

    Fall Recipes

    • Vegan cranberry apple crisp in a bowl with a scoop of ice cream. The background shows a red and green apple and the crisp in a baking dish on top of a red and white gingham napkin.
      Best Vegan Cranberry Apple Crisp (Gluten Free Recipe)
    • 9 gluten-free vegan apple cider donuts on a wire rack on top of a wood background.
      Baked Apple Cider Donuts (Vegan and Gluten Free)
    • Slice of vegan sweet potato pie with dollop of whipped cream on top. Background shows the rest of the pie in a dish, a white plate, and a fall colored gingham napkin.
      Vegan Sweet Potato Pie (Gluten-Free)
    • Vegan brown gravy being poured over mashed potatoes on top of a red and white plaid napkin.
      Gluten Free Vegan Gravy (Quick & Easy Recipe)

    Popular Recipes

    • Cauliflower ceviche in a bowl.
      Cauliflower Ceviche
    • Spoonful of golden colored popped quinoa with bowl of toasted quinoa in background, sitting on top of red, orange, and blue cloth napkin.
      How to Make Popped Quinoa (Easy, Crunchy Recipe)
    • Hand holding up a chickpea brownie with more in the background.
      Flourless Chickpea Brownies (Vegan & Gluten Free)
    • Butternut squash soup with a swirl of coconut cream.
      Butternut Squash Soup with Coconut and Ginger
    • Fork holding noodles coated with beet pasta sauce.
      Pasta with Creamy Beet Sauce (Vegan, GF)
    • Slice of vegan avocado key lime pie on a plate.
      Avocado Key Lime Pie (Vegan, Gluten Free)

    New & Trending

    • Creamy mashed cauliflower with herb garnish.
      Quick & Easy Vegan Mashed Cauliflower Recipe
    • Zoe's braised white beans copycat in a bowl with a sprig of rosemary on top. The background is a blue and white striped cloth napkin with 2 more sprigs of rosemary lying on top.
      Zoe's Kitchen Braised White Bean Recipe
    • Apple muffin with wrapper pulled down. Background shows more apple muffins piled on top of colorful fall flower napkin.
      3 Ingredient Apple Muffins (Easy Vegan Recipe)
    • Baked apple chip with cinnamon sprinkled on top with more chips in the background.
      How to Make Crispy Baked Apple Chips in the Oven
    • Chickpea cookie dough dip in a bowl with more chocolate chips sprinkled over top. A pretzel chip is being dipped into it.
      Vegan Chocolate Chip Chickpea Cookie Dough Recipe
    • A hand holding 1 pumpkin protein ball. In the background there is a plate of the balls with 4 pumpkins surrounding it.
      Pumpkin Protein Balls (No-Bake Vegan Recipe)

    Footer

    This post may contain affiliate links. As an Amazon Influencer, I earn from qualifying purchases.

    ↑ back to top

    Simple Sauce Guice &
    Join Our Mailing List!

    Unsubscribe at any time. Thanks for joining the Alternative Dish family.

    Privacy Policy | Accessibility Policy

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 Alternative Dish