Asian Lettuce Wrap Sandwich

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

• 2 tsp (10 ml) rice vinegar
• 2 tsp (10 ml) soy sauce
• 1 tsp (7g) raw honey
• 1 tsp (3g) cornstarch
• 2 tsp (10 ml) water

Filling

• 6 oz (170g) tempeh, chopped into bite-sized pieces
• 3 tbsp (45 ml) vegetable oil, divided usage
• 1 clove garlic, smashed and peeled
• 3 tbsp (30g) chopped onion
• 0.33 cup (50g) chopped red bell pepper
• 0.25 cup (25g) bean sprouts
• 3 drops sesame seed oil (or to taste)

Assembly

• 1 romaine lettuce leaf, shredded
• 4 tortilla wraps (or pita pocket halves)

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 0.25 (one-quarter) of the tempeh and vegetable mixture over the top of the lettuce on each wrap and roll them up tightly to serve.

Nutrition Information (Per Serving)

• Calories: 435 kcal
• Total Fat: 18g
• Carbohydrates: 48g
• Protein: 24g
• Dietary Fiber: 10g
• Sugars: 7g
• Sodium: 360mg

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.

Frequently Asked Questions (FAQ)

Can I use tofu instead of tempeh for this Asian Lettuce Wrap Sandwich? Yes, you can substitute extra-firm tofu for the tempeh. However, be sure to press the tofu for at least 20 minutes to remove excess moisture before chopping and frying. This ensures it absorbs the savory Asian sauce properly and maintains a firm texture.

Is this vegetarian wrap recipe gluten-free? The recipe as written contains soy sauce and standard flour tortillas, which are not gluten-free. To make this dish gluten-free, substitute the soy sauce with Tamari or coconut aminos, and use a certified gluten-free wrap or simply eat the filling inside large lettuce leaves without the tortilla.

Can I meal prep the filling ahead of time? Absolutely. The tempeh and vegetable filling holds up very well in the refrigerator for 3 to 4 days. In fact, the flavors of the marinade often deepen overnight. Store the filling in an airtight container and reheat it gently before assembling your wraps with fresh lettuce to keep the crunch.

What is the best type of lettuce to use for wraps? Romaine lettuce is excellent because it provides a sturdy, crisp crunch that stands up to the warm filling. Butter lettuce or Boston Bibb are also great options if you prefer a softer, more pliable leaf, though they offer slightly less textural contrast than Romaine.

I really hope you give this Vegetarian Asian Lettuce Wrap Sandwich a spot in your weekly rotation. It’s vibrant, satisfying, and proves that healthy plant-based meals never have to be boring. If you try it out, please drop a comment below to let me know how it turned out or rate the recipe—I always love seeing your creations in the kitchen. Happy cooking!