High-Protein Meal-Prep Vegan Lettuce Wraps are a satisfying and fresh dish. These are made with just 4 items: butter lettuce, cooked quinoa, bean salad with lemon-cumin dressing, & mint. This salad is perfect for a vegan and dairy-free diet as well. It is prepared in 10 minutes, so it is good for a quick dinner or lunch. Add the filling and lettuce wraps in different containers and store in the fridge, but not in the freezer, and assemble fresh. Serve these High-Protein Meal-Prep Vegan Lettuce Wraps with brown rice, quinoa, or avocado dip.
STATS:
- Calories: 300
- Prep time: 10 minutes
- Serving size: 4
- Cook time: 0 minutes
- Cuisine: American-inspired
- Total time: 10 minutes
- Course: Lunch
- Diet: High-Protein, Vegan
- Serving: 6
EQUIPMENT:
- Big mixing vessel
- Cutting board
- Measuring cups
- Knife
- Measuring spoons
- Airtight meal-prep box
INGREDIENTS:
- 2 heads of butter or Bibb lettuce
- 1 & ½ cups cooked quinoa
- 4 cups Bean Salad with Lemon-Cumin Dressing
- â…“ cup mint
INGREDIENT NOTES:
BUTTER OR BIBB LETTUCE:
- We have to use the Bibb lettuce to make the flexible & soft wraps. They should be big & strong enough to keep the filling and not get torn. We would also use the butter lettuce for this purpose.
COOKED QUINOA:
- Add the cooked quinoa but cool them properly before adding in the wraps. They will provide the fluffy & light texture in it and also adds the protein.
BEAN SALAD WITH LEMON-CUMIN DRESSING:
- Add the bean salad with dressing, which has the chickpeas, carrots, herbs, kidney beans, along with dressing. This salad will add sufficient fiber & protein and also offer brightness to the salad.
FRESH MINT:
- Include the fresh mint to offer a fresh & cool flavor. We have to chop it finely so it mixes evenly with the filling.
INSTRUCTIONS:
- Properly rinse the lettuce leaves in cool water. Then dry them gently with the paper towel.
- Add the cooled quinoa to the big mixing vessel.
- Then include the bean salad with dressing along with fresh mint in it.
- Now mix all the items till they are evenly combined.
- Put one leaf of lettuce on the plate, then add one spoon of the mix in the middle.
- Now fold the sides, then tightly roll it to form the wrap.
- Now form all the wraps by using same technique.
- You can add the lettuce leaves and filling in a separate box and store in the fridge for meal prep.
SERVING SUGGESTIONS:
SOUPS:
- Tomato Soup
- Lentil Soup
- Vegetable Soup
SALADS:
- Cucumber Salad
- Carrot Salad
- Tomato Salad
SIDES:
- Roasted Sweet Potatoes
- Brown Rice
- Quinoa Salad
DIPS:
- Hummus
- Avocado Dip
- Tahini Dip
DRINKS:
- Lemon Water
- Iced Green Tea
- Mint Tea
TIPS:
- Properly dry the lettuce, then assemble the wraps.
- Cool the quinoa properly, then make the wraps so the lettuce will remain crisp.
- Avoid filling the quinoa too much, or it will tear.
- We have to keep the filling chilled for the meal prep.
- Add the filling and lettuce in a separate box for storage so tis texture will remain good.
- Make the wraps with big lettuce leaves to wrap them easily.
- Include the fresh mint before serving to add a bright taste.
- Make the bean salad in advance to assemble it quickly.
STORAGE INFORMATION:
FRIDGE:
- Add the quinoa & bean filling in the covered box and store for three days.
FREEZER:
- Don’t freeze the assembled wraps because the wraps will get watery.
FAQs:
Will I prepare the wraps in advance?
- Yes, make the quinoa & bean filling in advance and store it in the fridge, and store the leaves in a different box and assemble it when required.
Will I utilize the romaine lettuce?
- Yes, we would easily utilize the romaine lettuce, though they are strong and less flexible to fold.
Is this dish completely safe for a vegan diet?
- Yes, this recipe is completely safe for a vegan diet as long as you make it with the above-mentioned items.
Could we add the hot quinoa in the wraps?
- Yes, we can, but it is better to properly cool it, or it will make the lettuce soft.
Can we freeze this dish?
- No, we can’t freeze these wraps as the lettuce will not remain crisp.
NUTRITIONAL INFORMATION:
Serving: 1
Calories: 300 kcal
Net carbs: 31 g
Iron: 0.004 g
Serving size: 4
Total carbs: 40 g
Vitamin A: 0.0003 g
Fiber: 9 g
Calcium: 0.09 g
Protein: 8 g
Sodium: 0.25 g
Potassium: 0.55 g
