Sweet and Sour Lentils and Mango Lettuce Wraps
User Reviews
5
Sweet and Sour Lentils and Mango Lettuce Wraps
Description
The recipe starts by soaking and cooking dry brown lentils in water with salt and pepper until tender and the liquid mostly absorbed. Alternatively, canned lentils can be used. While the lentils cook, a sauce is prepared by combining soy sauce (or tamari/coconut aminos), almond butter, Asian chili paste, sriracha, minced ginger and garlic, garlic powder, sesame oil, maple syrup, and rice vinegar. This sauce is heated briefly in a skillet to meld the flavors and incorporate the almond butter fully.
The cooked lentils and optional chopped bell peppers are stirred into the sauce and boiled together briefly to develop a thick filling rich in sweet, sour, and spicy notes. After cooling to room temperature, the lentils are spooned into lettuce leaves along with fresh diced mango, cilantro, green onion, peanuts or nuts, and sesame seeds for garnish. These wraps offer a balance of warm, savory lentils with crisp, cool lettuces and juicy fruit to complete the taste and texture profile.
This dish serves well as a light lunch or appetizer. It can be accompanied by rice or noodles served warm, complementing the refreshing lettuce wraps. Variations in garnishes or sauce components allow adaptation for gluten-free, nut-free, or soy-free diets.
Ingredients
- 1/2 cup brown lentils I used Indian brown, dry
- 1.5 cups water scant
- 1/8 tsp salt
- black pepper a generous dash
Sweet and Sour sauce:
- 2 Tbsp soy sauce or tamari for gluten-free , coconut aminos for soy-free
- 1 Tbsp almond butter or peanut butter
- 1 Tbsp Asian chili paste Sambal Oelek
- 1 tsp sriracha optional. or add more chili paste/hot sauce to taste
- 1/2 inch ginger knob, minced
- 1 clove garlic minced
- 1/4 tsp garlic powder
- 1 tsp sesame oil
- 2 Tbsp maple syrup
- 2 Tbsp rice vinegar
- 1/4 cup bell pepper optional, chopped
Garnish
- Mango or other juicy fruit such as oranges, chopped, ripe
- cilantro or other, chopped
- green onion
- peanut
- nuts
- sesame seeds
- lettuce of choice
Instructions
- Cook the lentils. Wash and soak the lentils for atleast half an hour in warm water. Drain, wash and add the lentils, salt, pepper and 1.5 cups water in a pan. Cook covered on high heat. Reduce heat to medium once the water comes to a rapid boil. Check for doneness after 30 minutes. Reduce heat to low-medium and cook uncovered until lentils are tender and the water is almost all gone. (4-5 minutes)
- If using cooked lentils from can, drain and use, or use 1.5 cups cooked lentils.
- In a bowl, mix all the ingredients under sauce except bell pepper. Add the sauce to a skillet and cook over medium heat for a minute. Press and mix in the almond butter until mixed in. Add the cooked lentils, peppers if using, and mix in and bring to a good boil, 3-4 minutes. Taste and adjust spice if needed.
- Cool the lentils to room temperature then Load up lettuce leaves with the Lentils, chopped mango, cilantro and peanuts, or seeds and serve.If serving with rice or noodles, serve hot, garnished with cilantro or green onion, fruit and seeds.
Notes
- To make gluten-free wraps, use tamari instead of soy sauce in the sauce mixture.
- For nut-free versions, substitute nuts with sesame seeds as garnish.
- For soy-free options, replace soy sauce with coconut aminos.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 187 kcal
% Daily Value*
| Calories | 187kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 8g | 16% |
| Fat | 4g | 6% |
| Sodium | 382mg | 16% |
| Potassium | 387mg | 8% |
| Fiber | 8g | 32% |
| Sugar | 10g | 20% |
| Vitamin A | 305IU | 6% |
| Vitamin C | 10.8mg | 12% |
| Calcium | 47mg | 5% |
| Iron | 2.3mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
