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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
10 mins
Total Time
22 mins
Servings: 4 servings
Calories: 229 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 1 ½ tablespoons of vegetable oil , or vegan butter
- 1 small red or green bell pepper diced
- 1 small red onion diced, or green onion
- 3 garlic cloves minced
- 1 15-ounce can of corn, drained and rinsed
- 1/2-1 lemon , juiced
- 1 teaspoon of chili powder , add depth with smoked paprika, oregano, cumin, or taco seasoning
- ¼ Cup of packed fresh minced cilantro , or parsley
- salt to taste
- 1 15-ounce can of black beans, drained and rinsed , or pinto beans, kidney beans, chickpeas.
- large lettuce leaves romaine, butter lettuce, iceberg, etc.
Instructions
- Dice the red onion and bell pepper, mince the garlic, and drain the corn. Also, carefully separate, wash, and thoroughly dry the lettuce leaves.
- Heat the oil in a large skillet over medium-high heat. Then, sauté the bell pepper and onion for 1-2 minutes.
- Add the garlic and corn and sauté for 5 minutes.
- Stir in half the lemon juice, the chili powder, cilantro, salt, and black beans. Then, taste and adjust the lemon and seasonings.
- Leave to cool for 5 minutes, then scoop into the lettuce leaves, add any toppings (below), and enjoy the Southwest lettuce wraps!
Cup of Yum
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
Monounsaturated Fat
3g
Trans Fat
1g
Sodium
626mg
(26%)
Potassium
533mg
(15%)
Fiber
8g
(32%)
Sugar
1g
(2%)
Vitamin A
687IU
(14%)
Vitamin C
28mg
(31%)
Calcium
50mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
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.