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Southwest Vegetarian Lettuce Wraps (Beans & Corn)
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Southwest Vegetarian Lettuce Wraps (Beans & Corn)

These super Fresh Southwestern Lettuce Wraps are packed with plant-based protein and amazing flavor! You can prepare them in a hurry and enjoy with the whole family!

Prep Time
10 mins
Cook Time
12 mins
Total Time
22 mins
Servings: 4 servings
Calories: 229 kcal
Course: Lunch
Cuisine: American

Ingredients

  • 1 ½ tablespoons vegetable oil or vegan butter
  • 1 bell pepper diced, small red or green
  • 1 red onion diced, or green onion, small
  • 3 garlic minced, cloves
  • 1 corn 15-ounce can, drained and rinsed
  • 1/2-1 lemon , juiced
  • 1 teaspoon chili powder add depth with smoked paprika, oregano, cumin, or taco seasoning
  • ¼ Cup cilantro or parsley, packed, fresh, minced
  • salt to taste
  • 1 black beans or pinto beans, kidney beans, chickpeas, 15-ounce can, drained and rinsed
  • lettuce romaine, butter lettuce, iceberg, etc, large leaves

Instructions

    Cup of Yum
  1. Dice the red onion and bell pepper, mince the garlic, and drain the corn. Also, carefully separate, wash, and thoroughly dry the lettuce leaves.
  2. Heat the oil in a large skillet over medium-high heat. Then, sauté the bell pepper and onion for 1-2 minutes.
  3. Add the garlic and corn and sauté for 5 minutes.
  4. Stir in half the lemon juice, the chili powder, cilantro, salt, and black beans. Then, taste and adjust the lemon and seasonings.
  5. Leave to cool for 5 minutes, then scoop into the lettuce leaves, add any toppings (below), and enjoy the Southwest lettuce wraps!

Notes

  • REFER TO BLOG FOR RECIPE VARIATIONS, STORAGE INFO, AND FAQs!
  • Adjust the texture: Optionally lightly mash the black beans.
  • To avoid soggy lettuce: If the filling is warm, enjoy the vegan lettuce wraps immediately to avoid wilting.
  • Don’t overstuff the fillings: Otherwise, they’re more likely to fall apart.
  • To avoid mess: Optionally roll the Mexican lettuce wraps like a burrito (fold in the sides, then roll from the bottom) – use two lettuce leaves for extra sturdiness.

Nutrition Information

Calories 229kcal (11%) Carbohydrates 35g (12%) Protein 9g (18%) Fat 6g (9%) Saturated Fat 1g (5%) Polyunsaturated Fat 2g (12%) Monounsaturated Fat 3g (15%) Trans Fat 1g (50%) Sodium 626mg (26%) Potassium 533mg (11%) Fiber 8g (32%) Sugar 1g (2%) Vitamin A 687IU (14%) Vitamin C 28mg (31%) Calcium 50mg (5%) Iron 3mg (17%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 229

% Daily Value*

Calories 229kcal 11%
Carbohydrates 35g 12%
Protein 9g 18%
Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 3g 15%
Trans Fat 1g 50%
Sodium 626mg 26%
Potassium 533mg 11%
Fiber 8g 32%
Sugar 1g 2%
Vitamin A 687IU 14%
Vitamin C 28mg 31%
Calcium 50mg 5%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.