A simple low carb vegetarian meal that is incredibly tasty and satisfying! Lettuce cups or chard leaves are filled with an umami packed filling of portobello mushrooms, sweet peppers and creamy avocado in a garlicky teriyaki sauce. This is a quick and easy weeknight meal with simple ingredients, or a fun appetizer for a group, and it’s vegan, low carb and can be made gluten free.
Mushroom Lettuce Wraps are a Quick & Easy Meal
These lettuce wraps have just 11 ingredients and the filling cooks in one pan, so they’re an ideal weeknight dinner when you need something ready in the next half hour or so. Twenty minutes for prep and ten minutes for cooking should get the job done!
They’re a super tasty meal which packs in lots of flavor. Umami mushrooms, sweet peppers, creamy avocado and the fresh flavors of lime, green (spring) onion and cilantro (fresh coriander). All in a sticky teriyaki sauce, with as much or as little heat as you want to give it with chili flakes.
The addition of avocado is certainly unusual here, but I think the added creaminess works well to complement the intense flavor of the filling and nutritionally adds some fats to keep you fuller for longer. While still being a fairly light meal – four wraps comes in a little under 500 calories and will fill you up nicely!
Ingredient Notes
This recipe comes together with just 11 ingredients, and if you tend to keep teriyaki sauce in your fridge anyway, you will find this meal really easy to conjure up with just a few inexpensive fresh ingredients.
- Lettuce or chard leaves for wrapping: I love to use our home grown chard (perennial spinach) leaves for this recipe, though romaine or bib lettuce would be the more traditional choice.
- Mushrooms: I used portobello mushrooms, but any mushrooms can work, just dice them up finely.
- Red bell pepper: or any sweet pepper.
- Avocado: Err on the side of slightly under-ripe if you can, because it helps it to stay sturdy when warmed up.
- Green (spring) onion. You can use diced red or brown onion if you prefer, but if you do this you will add it earlier on in the cooking process (check the recipe notes for more details).
- Garlic and ginger: For base flavor.
- Teriyaki sauce: Any store bought teriyaki sauce works well here, I used Kikkoman’s roasted garlic version for an extra punch. Note that if you want this to be gluten free, you will need to find a gluten free teriyaki sauce.
- Toasted sesame oil gives a nice extra kick of flavor, but is optional.
- Chili flakes to add heat, as desired. I add a few pinches into the filling as it cooks and also shake some on top at the end.
- Cilantro (fresh coriander) and lime wedges for topping.
Making the filling is quick and easy!
You just have to stir fry it all together in one pan. Easy! I like to use my Always Pan for this, but any large frying or saute pan will do nicely.
More 30 Minute Vegan Dinners
Mushroom Avocado Lettuce Wraps
Ingredients
- 10 oz (300 g) mushrooms, finely chopped
- 1 red pepper, finely diced
- 4 cloves garlic, crushed
- 2 tsp ginger, crushed
- chili flakes, to taste
- 3 tbsp teriyaki sauce
- ½ tsp toasted sesame oil
- 1 large avocado, in small cubes
- ½ bunch green (spring) onion, sliced
- 8 lettuce or chard leaves
- 1 lime
- 1 small bunch cilantro
- vegetable or olive oil, for cooking
Instructions
- Heat a little olive oil in a large frying pan. Add the peppers and fry for a couple of minutes on a medium-high heat until they're a little softened and starting to brown on the edges.1 red pepper, vegetable or olive oil
- Add the garlic, ginger and chili flakes (if using) and cook for just a few seconds more, until the fragrance of both the garlic and ginger release.4 cloves garlic, 2 tsp ginger, chili flakes
- Add the mushrooms. If your pan is smaller, like mine, you may want to add them in batches. Cook until they reduce in size and their liquid has mostly evaporated.10 oz mushrooms
- Add in the green (spring) onion and cook for a few seconds just to bring out the fragrance of the onion, but not enough for it to fully soften.1/2 bunch green (spring) onion
- Add the teriyaki sauce. Cook for a minute or two – the sauce will bubble and thicken and a glaze will form over the mushroom pepper mixture.3 tbsp teriyaki sauce
- Finally, remove from the heat and add the avocado and toasted sesame oil. Stir through until the avocado is coated in the sauce.1 large avocado, 1/2 tsp toasted sesame oil
- Serve! Spoon the filling into your lettuce leaves, then top with a squeeze of lime and a few cilantro leaves.8 lettuce or chard leaves, 1 lime, 1 small bunch cilantro
Your recipes are lovely, but you never check the ingredients against the instructions!
The sesame oil and chili flakes are not mentioned anywhere. I added the chili in step 4, and ignored the oil.
I’m so sorry David. My scatterbrain does sometimes miss details even when I check. I have fixed this one. I’ve also added in measurement reminders in the recipe steps – when I use this feature it automatically tells me if any ingredients have failed to be referenced in the steps. I will start using this for every recipe in future. I have previously been using it for some recipes but not others, I think it’s worth using across the board now to stop this happening again. I really value your feedback and your patience. and I hope these turned out well for you.