If you are looking for a lunch that feels like a treat but is secretly packed with nutrients, you have to try this Vegetarian Asian Lettuce Wrap Sandwich. I’ve been making this on repeat lately because it hits that perfect balance of savory, sweet, and crunchy without weighing me down in the afternoon. The glazed tempeh mimics that hearty texture we all crave, while the fresh veggies keep it light and crisp. It’s honestly the ultimate solution for when you want takeout flavors in a healthy, homemade wrap!
Ingredients
• Sauce & Slurry
• Rice vinegar – 2 tsp / 10 ml
• Soy sauce – 2 tsp / 10 ml
• Raw honey – 1 tsp / 7g
• Cornstarch – 1 tsp / 3g
• Water – 2 tsp / 10 ml
• Filling
• Tempeh, chopped into bite-sized pieces – 6 oz / 170g
• Vegetable oil, divided – 3 tbsp / 45 ml
• Garlic, smashed and peeled – 1 clove
• Onion, chopped – 3 tbsp / 30g
• Red bell pepper, chopped – 0.33 cup / 50g
• Bean sprouts – 0.25 cup / 25g
• Sesame seed oil – 3 drops, or to taste
• Assembly
• Romaine lettuce leaf, shredded – 1
• Tortilla wraps or pita pocket halves – 4
Instructions
1. In a small bowl, combine the 2 tsp / 10 ml rice vinegar, 2 tsp / 10 ml soy sauce, and 1 tsp / 7g raw honey; whisk until blended and set aside.
2. In a separate small bowl, mix the 1 tsp / 3g cornstarch with the 2 tsp / 10 ml water until smooth; set aside.
3. Add 2 tbsp / 30 ml of the vegetable oil to a frying pan and heat on medium-high heat.
4. Once the oil is hot, add the smashed garlic clove and fry briefly, using a spatula to move it through the oil to flavor it.
5. Add the 6 oz / 170g of chopped tempeh to the pan and stir-fry constantly for about 7 minutes until cooked on all sides; remove the tempeh from the pan and set aside.
6. Add the remaining 1 tbsp / 15 ml of vegetable oil to the same pan.
7. Add the 3 tbsp / 30g chopped onion and stir-fry for approximately 1 minute.
8. Add the 0.33 cup / 50g chopped red bell pepper and stir-fry for another 1 minute, then add the 0.25 cup / 25g bean sprouts.
9. Pour the prepared rice vinegar and soy sauce mixture into the middle of the vegetables in the pan.
10. Give the cornstarch and water mixture a quick re-stir, then turn the heat up to medium-high and add it to the pan.
11. Cook, stirring constantly, until the sauce boils and thickens significantly.
12. Return the cooked tempeh to the pan and toss to coat with the vegetables and sauce, then sprinkle the 3 drops of sesame seed oil over the top.
13. To assemble, place a few pieces of shredded lettuce on each of the 4 tortilla wraps.
14. Spoon one-quarter of the tempeh and vegetable mixture over the top of the lettuce on each wrap and roll them up tightly to serve.
Nutritional Information
• Nutrition Information (Per Serving)
• Calories: 435 kcal
• Total Fat: 18g
• Carbohydrates: 48g
• Protein: 24g
• Dietary Fiber: 10g
• Sugars: 7g
• Sodium: 360mg
Pro Tips
• Pro Chef Tips for Success
• Don’t Skip the Tempeh Sear: To get that meaty, satisfying texture, ensure your oil is hot before adding the tempeh. Let it get golden brown and slightly crispy on the edges before adding the sauce. This texture contrast is key to a great vegetarian sandwich.
• Mise en Place is Crucial: Because this is a stir-fry style filling, things move very quickly once the heat is on. Have your veggies chopped, your sauce whisked, and your cornstarch slurry ready to go next to the stove before you start cooking.
• Warm Your Tortillas: Cold tortillas tend to crack when rolled. Briefly warm your wraps in a dry skillet or microwave for 10-15 seconds to make them pliable and easy to roll tight.
• Customize the Crunch: If you want extra texture, add chopped water chestnuts or toasted cashews right at the end when you sprinkle the sesame oil. It adds a wonderful nutty dimension to the dish.
FAQ
Q: Can I use tofu instead of tempeh in this recipe
A: Yes, you can substitute tofu for tempeh. For the best texture, use extra-firm tofu. Press it for at least 20 minutes to remove excess water, then crumble or chop it into bite-sized pieces. Pan-fry the tofu until it’s golden brown and slightly crispy before proceeding with step 6 of the recipe.
Q: How can I make these lettuce wraps vegan and gluten-free
A: To make this recipe vegan, simply replace the raw honey with an equal amount of maple syrup or agave nectar. To make it gluten-free, use tamari or coconut aminos instead of soy sauce and serve with certified gluten-free tortillas or use large lettuce leaves (like butter or iceberg) as the primary wrap.
Q: What’s the best way to store leftovers
A: For best results, store the tempeh and vegetable filling in an airtight container in the refrigerator for up to 3 days. Keep the tortillas and shredded lettuce separate to prevent them from becoming soggy. Reheat the filling in a pan or microwave before assembling your wraps.
Q: Are there other vegetables I can add to the filling
A: Absolutely! This recipe is very versatile. Feel free to add other quick-cooking vegetables like shredded carrots, chopped water chestnuts for extra crunch, sliced mushrooms, or edamame for a protein boost. Add them to the pan along with the bell pepper.
