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Sweet and Sour Lentils and Mango Lettuce Wraps

Sweet and Sour Lentils paired with Mango to make amazing Lettuce Wraps. Add peanuts, sprouts, carrots as toppings. Easy weekday lunch ! Use chickpeas or beans or tofu for variation . Vegan Gluten-free recipe.

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

Ingredients

  • 1/2 cup dry brown lentils I used Indian brown
  • 1.5 cups water (scant)
  • 1/8 tsp salt
  • a generous dash of pepper
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 knob of ginger minced
  • 1 clove of garlic minced
  • 1/4 tsp garlic powder
  • 1 tsp sesame oil
  • 2 Tbsp maple syrup
  • 2 Tbsp rice vinegar
  • 1/4 cup chopped bell pepper , optional
Garnish
  • chopped ripe mango or other juicy fruit such as oranges
  • cilantro or green onion, peanuts or other chopped nuts or 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

  • nutritional values based on one serving
  • Gluten-free: use tamari instead of soy sauce
  • Nutfree: use sesame seeds instead of peanuts for garnish 
  • Soyfree: Use coconut aminos 

Nutrition Information

Calories 187kcal (9%) Carbohydrates 28g (9%) Protein 8g (16%) Fat 4g (6%) Sodium 382mg (16%) Potassium 387mg (11%) 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: 4Serving

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.