Vegan lettuce wraps, featuring jackfruit, rice an oil-free cashew dressing. Refreshing and packed with texture and flavour, this easy recipe is a definite must-try for a healthy lunch or dinner! Gluten-free and ready in less than 30 minutes. 

Vegan lettuce wraps with jackfruit

Lettuce wraps: I gave them a go for the first time a few weeks ago, and was pleasantly surprised. Crunchy, fun to make and great to enjoy as a summery picnic.

I think it’s important to address a misconception. When you hear ‘lettuce wraps’/‘lettuce boats’/‘lettuce tacos’, etc, you might think diets or cutting carbs. But ‘lettuce’ not judge a book by its cover. I’ve never pretended to be low-carb on here. In fact, carbs make up a huge portion of my daily intake and I very much have a mindset of abundance as far as food is concerned. No restriction, no diets. Just eating what makes me feel my best and fuels my lifestyle. If you guessed that may be carbs, you couldn’t be more right.

Lettuce boats with jackfruit and rice

Vegan lettuce wraps with rice and jackfruit

Following the above principle, I wanted to make these vegan lettuce wraps a satisfying meal that can actually keep you full for more than, ahem, thirty minutes.

Lettuce wraps with jackfruit

For the carby and wholesome base, we’re using rice. You can use any rice variety of your choice, but I went for brown sushi rice. Once cooked, we’re gonna sauté that with a variety of veggies and spices to create plenty of flavour.

Of course, I try to keep my recipes as versatile as possible. So feel free to add any other veggies of your choice – this meal is great for cleaning out the fridge!

Lettuce wraps with a simple jackfruit filling on a chopping board

My favourite aspect of these vegan lettuce wraps is the jackfruit. I seriously can’t get enough of this stuff. When I first discovered it a few years ago I didn’t really know what to do with it, but seeing other people’s creations inspired me to experiment too.

On its own, the canned variety of young jackfruit doesn’t have that much flavour, so it will simply absorb the flavour of the sauce you cook it in. For these tacos, we’re using tamari, chopped tomatoes, spices and maple syrups. Going for a more minimalist, fresh summer vibe, I didn’t think it needed too much.

Lettuce wraps with jackfruit and vegetables on a chopping board

How to make the yummiest lettuce wraps

It’s so easy!

Cook the rice according to instructions on packaging. This usually takes 25 minutes. 

Meanwhile, add the onion, zucchini and water to a non-stick frying pan. Cook for 2-3 minutes, until softened.

Pull apart the jackfruit fibres in a large bowl and add to the frying pan together with the chopped tomatoes, tamari, garlic powder, cumin, turmeric, and maple syrup. Stir everything together and cook, stirring frequently, for around 10 minutes. Use this time to prepare the cashew dressing.

Lettuce leaves on a chopping board with brown rice and jackfruit next to them

Divide the rice between the lettuce leaves, then add the filling together with the tomatoes, sweetcorn and cashew dressing.

Oil-free vegan cashew dressing.

I don’t know about you, but I love making my dressings, sauces and spreads from scratch. Of course, if I’m feeling lazy, I’ll start with vegan yoghurt, or go for a store-brought alternative altogether. But homemade is not only made from whole, fresh ingredients, but also tastier and cheaper!

To serve these vegan lettuce wraps, we’re making an oil-free vegan cashew dressing that kinda reminds me of soured cream. I’d recommend making extra and storing some in the fridge because it works well with so many recipes, salads in particular. But if you want to, you can switch it out for chunky guacamole or spicy cashew cream!

To make this dressing, all you need to do is blend the cashews, garlic, plant based milk and salt in a blender or food processor until very smooth. You can add extra water or plant based milk to thin it out until it reaches your desired consistency. If you’re not using a high speed blender, make sure to soak the cashews for at least 4 hours (but no more than 8). Otherwise, boiling them for 15 minutes is enough to soften them.

Lettuce wraps with jackfruit and brown sushi rice

The end product is a vibrant, summery lettuce wrap feast.

Just like normal tacos, these can be a little bit messy to eat, but that, in my opinion, signals a well-done and loaded taco. You will love these because they are:

Lettuce boats with jackfruit and cashew sauce

  • Vibrant and fresh.
  • Made from wholesome ingredients.
  • Ready in less than 30 minutes.
  • Perfect for warm and cold weather alike.
  • Gluten-free.
  • Oil-free.
  • Versatile.

Vegan lettuce cups with jackfruit, brown sushi rice and vegetables

Tips and modifications:

  • If you can only find jackfruit in brine/salted water, simply leave out the soy sauce when you cook it.
  • Serve these vegan lettuce wraps with any veggies and/or fresh greens of your choice – the more, the better!
  • Use any rice variety of your choice. Quinoa is also a good alternative.
  • When you make the dressing, adjust the amount of water you use depending on how runny you want it to be.
  • If you’re into meal prep, make a bit of extra filling and store in the fridge in an airtight container for lunch the next day!

Other recipes you might like…

Vegan lettuce wraps with jackfruit

Let me know: what’s your favourite way to cook jackfruit? If you give these vegan lettuce wraps a go, be sure to tag me on Instagram (@earthofmariaa) so I can see your creations, and leave your feedback in the comments below.

Vegan lettuce wraps with jackfruit

Get the Recipe: Vegan Lettuce Wraps With Jackfruit

These vegan lettuce wraps feature jackfruit, an abundance of vegetables and a homemade cashew dressing. Refreshing and packed with texture and flavour, it's a must try for a healthy lunch or weeknight dinner! Oh, and they're also super versatile - simply add any veggies of your choice to switch things up. 

Ingredients

For the jackfruit filling

  • 2 cups rice, dry
  • 1/2 large red onion
  • 1/2 large zucchini, minced
  • 3 tbsp water
  • 1 tin jackfruit, in water
  • 1/2 tin chopped tomatoes
  • 2 tbsp tamari
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • 1 tbsp maple syrup
  • vine tomatoes, chopped, to serve

For the dressing

  • 3/4 cup cashews, boiled for 15 minutes if using a high speed blender, soaked overnight otherwise
  • 2 cloves garlic
  • 1/2 cup oat milk
  • 1 tsp salt

For the extras

  • 8 large lettuce leaves
  • 1/2 cup tomatoes, diced
  • 1/4 cup sweetcorn

Equipment

  • Saucepan
  • Frying pan

Instructions 

  • Cook the rice according to instructions on packaging. This usually takes 25 minutes. 
  • Meanwhile, add the onion, zucchini and water to a non-stick frying pan. Cook for 2-3 minutes, until softened.
  • Pull apart the jackfruit fibres in a large bowl and add to the frying pan together with the chopped tomatoes, tamari, garlic powder, cumin, turmeric, and maple syrup. Stir everything together and cook, stirring frequently, for around 10 minutes.
  • Meanwhile, make the cashew dressing. Add the cashews, garlic, plant based milk and salt to a blender or food processor and blend until very smooth and no graininess remains from the cashews. You can adjust the amount of milk you use depending on your preferred consistency.
  • Divide the rice between the lettuce leaves, then add the filling together with the tomatoes, sweetcorn and cashew dressing.

Notes

Dressing inspired by It Doesn't Taste Like Chicken
Calories: 276kcal, Carbohydrates: 47g, Protein: 7g, Fat: 7g, Saturated Fat: 1g, Sodium: 563mg, Potassium: 380mg, Fiber: 3g, Sugar: 5g, Vitamin A: 1938IU, Vitamin C: 10mg, Calcium: 62mg, Iron: 2mg

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Gluten-free vegan lettuce wraps

Brown rice and jackfruit vegan lettuce wraps Pinterest image
Jackfruit and brown rice vegan lettuce wraps Pinterest