These vegan sweet potato chickpea lettuce wraps are amazingly flavourful, rich, and very easy to make out of a few basic ingredients out of your pantry! They are also gluten-free, can be made oil-free, and based on whole foods! I absolutely love the idea of a rich dish such as chickpeas with a flavourful sauce, which you can put into lettuce leaves and turn into wraps or tacos! In the lettuce leaves, these sweet potato and chickpea lettuce wraps have a beautiful presentation, easy to grab and eat and you get your greens as a wrap!
What is the best type of lettuce to use for lettuce wraps?
I usually use Romain lettuce for my tacos/ wraps, but butterhead lettuce, Iceberg lettuce, or Little Gem would work great as a wrap too! If the lettuce leave seems to be too thin, you can take do a double layer of lettuce to make sure it will sustain the filling well!
Sweet potato and Chickpea Lettuce Wrap Filling
What to put inside these lettuce wraps?
I developed this sweet potato and chickpea filling recipe with a rich flavourful sauce. It is so flavourful, that it honestly feels like a take away from a restaurant, but it is healthy, with all-natural and simple ingredients! But generally, you can put any taco filling in the lettuce wrap, just make sure that it is not too hot and not too liquid.
The base consists of sweet potatoes, canned or cooked chickpeas, an onion, garlic, and red bell pepper. Just cut the vegetables into cubes and saute them on a pan with some avocado oil or without oil at all!
The sauce is the key to this recipe. This is what gives the most flavor and richness to it. In order to achieve that level of richness, we take the tomato sauce or you can also find it in shops under “Passata”, which is basically just sauteed tomatoes with or without sea salt. Then add to that apple cider vinegar, a little bit of mustard, tamari or soy sauce, maple syrup, and some spices, such as cloves, smoked paprika, and cumin.
I served these chickpea lettuce wraps on this beautiful Japanese red lacquered plate, which is weightless and incredibly beautiful. If you are wondering, where to get this Beautiful hand-made Japanese plate, I recommend checking out SpringBeautiful. This online shop belongs to a friend of mine, who travels and gets the plates herself (high quality and authenticity guaranteed).
- 1 can Chickpeas, 220 g.
- 1 Red Bell Pepper, medium
- 1 Sweet Potato, Small
- 1 Onion, medium
- 2 Garlic Cloves
- 3 Romain Lettuce
- 1 tbsp Avocado Oil (optional)
- 250 g. Tomatoe Sauce ("Passata")
- 25 g. Maple Syrup
- 2 tbsp Apple Cider Vinegar
- 20 g. Tamari Sauce
- 1 tsp Mastard
- 1 tsp Cumin
- 2 tsp Sweet Smoked Paprika
- 1/2 tsp Chili Flakes or Cayenne Pepper
- Preheat a frying pan on a medium high-heat
- Peel and chop the onion, and sweet potatoes into cubes, mince garlic and cut the bell pepper into strips. Then drain and pat dry the chickpeas.
- Add to the pan 1 tbsp. of avocado oil, then add chopped onions and garlic first. Saute them for 2 minutes or until the garlic becomes transparent. Then add sweet potato cubes, drained chickpeas, and bell pepper strips and saute further for 5 more minutes.
- In a separate bowl mix the tomato sauce with all the other sauce ingredients. Mix them with a whisk or a teaspoon.
- Add the sauce to the pan with the vegetables and chickpeas, mix well and bring to a short boil. Then reduce the heat to low, cover the lid abd simmer until the sweet potatoes are soft.
- While the filling is simmering, wash and dry the lettuce leaves. Then lay them into the serving plate and when the filling has colled down a little, add it to each leaf. Depending on the size of the lettuce-approximately 3 tbsp. of filling to each.
- Instead of sweet potatoes, you can add squash or other vegetables of your choice.
- Depending on the type of lettuce you use, you can use one or two layers of lettuce leaves to make the wraps stable while eating.
- You can serve these sweet potato and chickpea wraps as an appetizer, side dish, or main dish for example with rice on the side.