Jackfruit And Brown Rice Vegan Lettuce Wraps
These vegan lettuce wraps feature brown rice with green veggies, jackfruit and a super simple oil-free 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.
Servings 8 lettuce wraps
- 2 cups brown rice dry
- 1/2 large red onion
- 2 cloves garlic minced
- 1 1-inch piece fresh ginger grated
- 1 can canned jackfruit in water
- 3/4 cup zucchini chopped
- 2 tbsp tamari
- 1 tbsp agave nectar
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1/2 tsp cumin
- black pepper to taste
- 1/2 medium broccoli chopped
- 2 cups spinach
- 6-8 large lettuce leaves
- vine tomatoes chopped, to serve
- 4 tbsp sweetcorn to serve
- small handful fresh coriander to serve
For the dressing
- 1/2 cup cashews soaked overnight
- 1/3 cup water
- juice of 1/2 lemon
- 1 clove garlic minced
- 1 tbsp nutritional yeast
Cook brown rice according to instructions on packaging. This usually takes 25-30 minutes.
Meanwhile, add the red onion, garlic and ginger to a non-stick frying pan on a medium-high heat. Cook for 3-4 minutes, until translucent.
Add the jackfruit and zucchini. Use a spatula or a wooden spoon to break up the fibres of the jackfruit pieces.
Lower the heat, and add 1 tbsp of the tamari, agave nectar, garlic powder, paprika, cumin, and black pepper with 1-2 tbsps water. Cook on a low-medium heat for 8-10 minutes. Remove from the frying pan and set aside.
To make the dressing, simply combine the ingredients in a blender or food processor and blend until smooth. Add more or less water, depending on your preferred consistency.
Once the rice is almost cooked, add the broccoli to the frying pan, stirring for 2-3 minutes. Stir in the rice for a minute more, along with the remaining tamari and fresh spinach.
Assemble the lettuce wraps, starting with the brown rice, followed by the jackfruit stir-fry, dressing, fresh tomatoes, sweetcorn and coriander.
Calories: 285kcal | Carbohydrates: 54g | Protein: 7g | Fat: 5g | Sodium: 276mg | Potassium: 403mg | Fiber: 3g | Sugar: 3g | Vitamin A: 2520IU | Vitamin C: 11.7mg | Calcium: 68mg | Iron: 2.5mg