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Sweet and Sour Lentils and Mango Lettuce Wraps
5 from 33 votes

Sweet and Sour Lentils and Mango Lettuce Wraps

Sweet and Sour Lentils and Mango Lettuce Wraps combine cooked brown lentils simmered with a flavorful sweet and sour sauce made from soy sauce, almond butter, chili paste, garlic, ginger, maple syrup, and rice vinegar. These lentils are cooled and used as filling for fresh lettuce leaves, topped with ripe mango, herbs, nuts, and seeds for contrasting textures and a balance of tangy, sweet, spicy, and savory flavors. The dish offers a refreshing, plant-based wrap option.

Prep Time
30 mins
Cook Time
35 mins
Total Time
1 hr 5 mins
Servings: 4
Calories: 187 kcal
Course: Lunch
Cuisine: Asian

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

    Cup of Yum
  1. 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)
  2. If using cooked lentils from can, drain and use, or use 1.5 cups cooked lentils.
  3. 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.
  4. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 187

% 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.