4.2 from 30 votes
Vegan Thai Lettuce Cups with Green Split Peas
These vegetarian Thai lettuce cups taste like the popular version from PF Chang's, but they feature a tender green split pea filling loaded with plant-based protein.
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
Servings:
4
Calories:
269 kcal
Course:
Main Course
Cuisine:
Thai
Ingredients
Green Split Pea Filling
- 1 tablespoon olive oil
- 1 red onion , chopped
- 2 carrot chopped (about 3/4 cup
- 2 celery chopped (about 3/4 cup, stalks
- 1 tablespoon ginger minced, fresh
- 1 garlic minced, clove
- 1/4 cup tamari (gluten-free soy sauce)
- 2 tablespoons maple syrup
- 1 cup green split peas
- 3 cups water
For Serving:
- 1 butter lettuce head
- carrot for garnish (optional, shredded
- cilantro for garnish (optional, chopped, fresh
- lime for garnish (optional, fresh slices
Instructions
- Heat the oil in a Dutch oven or large deep skillet over medium-high heat, and saute the onion, carrots, and celery until they start to soften, about 5 minutes.
- Add in the fresh ginger and garlic and saute until fragrant, about one more minute.
- Add in the tamari, maple syrup, split peas, and water and bring the mixture to a boil. Lower the heat to a simmer, so that the mixture is still gently bubbling, and cover with a lid to simmer until the liquid is absorbed and the split peas are tender. (Packages say this takes up to 45 minutes, but it's always taken about an hour when I cook these at home.)
- Remove the lid and stir well to allow any remaining liquid absorb or evaporate. The filling should not be watery. Allow the filling to cool for at least 5 minutes before spooning it into butter lettuce leaves. I recommend using 2 layers of lettuce leaves per wrap to help make them sturdier.
- Garnish each wrap with shredded carrots, fresh cilantro, and a squeeze of fresh lime juice, if desired, and serve right away. Leftover filling can be stored in an airtight container for up to a week. Store the lettuce leaves separately to help prevent them from wilting.
Cup of Yum
Nutrition Information
Calories
269kcal
(13%)
Carbohydrates
44g
(15%)
Protein
14g
(28%)
Fat
4g
(6%)
Sodium
868mg
(36%)
Potassium
823mg
(18%)
Fiber
14g
(56%)
Sugar
13g
(26%)
Vitamin A
6610IU
(132%)
Vitamin C
7.1mg
(8%)
Calcium
85mg
(9%)
Iron
3.2mg
(18%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 269
% Daily Value*
| Calories | 269kcal | 13% |
| Carbohydrates | 44g | 15% |
| Protein | 14g | 28% |
| Fat | 4g | 6% |
| Sodium | 868mg | 36% |
| Potassium | 823mg | 18% |
| Fiber | 14g | 56% |
| Sugar | 13g | 26% |
| Vitamin A | 6610IU | 132% |
| Vitamin C | 7.1mg | 8% |
| Calcium | 85mg | 9% |
| Iron | 3.2mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.