Mango Black Bean Lettuce Wraps - Easy Lunch Idea
Need a quick and healthy lunch idea? These Black Bean and Mango Lettuce Wraps are delicious and could not be easier to make! They're packed with protein and flavor and come together in just a few minutes.
Lettuce wraps are the perfect solution for a Daniel Fast meal plan or if you're trying to eat less gluten (or gluten-free). Wrapping your sandwich, taco, or burger fillings in a big lettuce leaf will cut out extra carbs and calories and boost the nutritional value of your meal.
Let's cover some essential lettuce wrap prep tips, and then we'll move on to the recipe.
What's the Best Lettuce for Lettuce Wraps?
When it comes to wraps, you have several options for your lettuce "wrapper." You can use any type of large lettuce leaves, from iceberg to Romaine. But we find that butterhead lettuces like Bibb or Boston work best. They're tender and have just the right amount of crunch, plus they hold up well to wrapping.
Types of lettuce to use for a wrap include:
Romaine lettuce
Iceberg lettuce
Greenleaf lettuce
Butterhead (Bibb and Boston) lettuce
Cabbage leaves (may be tougher, but also an option)
Don't worry too much about the name of the lettuce you choose. The main thing is to look for leaves that are large enough to hold the filling and a texture that's crisp but won't break.
If you want to save time, you can usually find pre-washed and trimmed lettuce leaves in the produce section of your grocery store next to the bagged salads.
Other Wrap Options
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Many people are eating low-carb and gluten-free these days, so we have more alternatives for wraps and tortillas than ever before. You can't find all of these in the grocery store, but some can be ordered online if you're interested in trying them.
Jicama wraps or tortillas: jicama is a white root vegetable low in carbs and calories. It has a crisp texture, similar to a radish or water chestnut, and makes an excellent wrap alternative. You can often find these in the produce section.
Coconut wraps: made from coconut, these are gluten-free and grain-free. Here are some Coconut wraps to try or a version with moringa here.
Spring roll wrappers: made from rice flour, tapioca flour, and water. You can find these in the international aisle of your grocery store or order them online
You can easily substitute these types of wraps for lettuce leaves in the instructions below.
What's the Best Way to Prepare the Wraps?
Once you've selected the lettuce, give it a good wash and dry. It's challenging to completely dry lettuce just by shaking it, so we recommend using a salad spinner. If you don't have one, you can lay the lettuce leaves out on a clean dish towel and pat them dry.
Give the lettuce some extra time to fully dry so the wraps don't get soggy. One of the best timesaving tips for the Daniel Fast, or meal planning in general, is to wash your fruits and veggies immediately when you get home from the store.
(You've probably heard that advice before. But you will be seriously happier and healthier if you can do it consistently :) We know, easier said than done, but it's worth it.)
Once the lettuce is dry, cut or tear off any large ribs or stems. These can make the wraps tough and difficult to eat. You may also want to cut large leaves in half.
Taking some extra care to prep your filling will also make these better in the long run. That includes tips like:
Drain and rinse the black beans thoroughly
Chop mango and avocado evenly into small cubes
Chop the red onion finely
Evenly coat your filling with salt, pepper, and olive oil
Mix thoroughly
Add fresh garnish like a squeeze of lime, green onion, or cilantro
Is Lettuce Actually Good For You?
Although lettuce may taste like crunchy water, it actually has some helpful nutritional value. It has a negligible amount of fat, carbohydrate, and protein and is very low in calories.
One cup of romaine lettuce has just 8 calories but also contains:
1g fiber
64mcg folate (16% Daily Value)
205mcg vitamin A (22% DV)
48mcg vitamin K (40% DV)
There aren't a ton of nutrients in lettuce, but it's an excellent way to add volume and bulk to your meals without adding a lot of calories. The fiber content is helpful for digestion, and you get a good dose of folate, vitamin A, and vitamin K.
Shopping List for This Recipe
As you head to the store, here are the ingredients you need to add to your weekly shopping list:
•Large lettuce leaves (or veggie wrap alternative)
•15 oz can black beans
•Frozen corn (or fresh corn cooked and removed from the cob)
•Red bell pepper
•Mango
•Red onion
•Grape or cherry tomatoes
•Avocado
•Fresh cilantro
And if you're out:
•Olive oil
•Salt and pepper
Interested in more Daniel Fast meals and recipes? Check out this page.
How to Store Lettuce Wraps
Do you want to make lettuce wraps in advance for a grab-and-go lunch?
You can prepare lettuce wraps with filling and store them for 1-2 days. You want to wrap them tightly in plastic wrap or store them in an airtight container.
But, the wraps will taste fresher and have a better texture if you store the lettuce wraps and filling separately. It really doesn't take much time to scoop in the filling and add toppings, and they will taste much better this way.
Black Bean and Mango Lettuce Wrap Recipe
Serves 2
•Large romaine or butter lettuce leaves
•1⁄2 cup black beans, drained
•1⁄4 cup corn
•1⁄4 cup red bell pepper, chopped
•1⁄4 cup mango, chopped
•2 tbs. red onion, finely chopped
•Olive oil
•Salt and pepper to taste
•1⁄4 cup grape or cherry tomatoes, chopped
•1⁄2 avocado, chopped
•2 tbs. fresh cilantro
1. Thoroughly wash lettuce and pat dry.
2. Combine black beans, corn, red bell pepper, mango, and red onion in a bowl. Drizzle with olive oil and salt and pepper to taste.
3. Spoon black bean mixture onto lettuce leaves and top with tomatoes, avocados, and cilantro.
The black bean and mango lettuce wrap is a healthy, tasty option for a quick lunch or snack. You can store your lettuce leaves and the filling for a grab-and-go meal.
This recipe is vegan, gluten-free, and dairy-free. You can also get creative adding in additional veggies like shredded carrots and cabbage, pepitas or pumpkin seeds, and additional toppings to taste.
Enjoy!
Also, be sure to check out our 3 bean vegan chili recipe to get more heart-healthy beans in your diet.