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Lentils.org

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Korean BBQ Lentil Lettuce Wraps

Prep Time: 20 Minutes

Total Time: 35 Minutes

Servings: 10 (2 wraps per serving)

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • ¼ cup (60 mL) rice vinegar
  • 1 Tbsp (15 mL) sugar
  • ½ tsp (2 mL) salt
  • 1 cup (250 mL) julienned carrots
  • 1 cup (250 mL) thin-sliced cucumbers
  • 1 Tbsp (15 mL) canola oil
  • 1 cup (250 mL) yellow onion, small dice
  • 1 Tbsp (15 mL) minced garlic
  • 1 Tbsp (15 mL) minced ginger
  • 4 cups (1 L) cooked whole red (brown) lentils
  • ½ cup (125 mL) Korean BBQ sauce
  • 1 Tbsp (15 mL) soy sauce
  • 1 Tbsp (15 mL) rice vinegar
  • 1 tsp (5 mL) toasted sesame oil
  • 1 tsp (5 mL) brown sugar (optional, balances heat/salt)
  • ½ tsp (2 mL) pepper
  • 20 butter or bibb lettuce cups
  • ½ cup (125 mL) spicy mayo or gochujang crema (optional)
  • ½ cup (125 mL) sliced green onions
  • 2 Tbsp (15 mL) toasted sesame seeds

Directions

  1. In a quart container or small mixing bowl, whisk together vinegar, sugar and salt until dissolved. Toss with carrots and cucumbers and let sit for 15-20 minutes. Drain lightly before service.
  2. Heat oil in sauté pan over medium-high heat. Add onion, cooking 3–4 minutes until softened.
  3. Add garlic and ginger, cooking for approximately 30 seconds until fragrant.
  4. Add lentils, cooking until warm through, approximately 1–2 minutes.
  5. Add BBQ sauce, soy sauce, rice vinegar, sesame oil, sugar, and pepper. Simmer 4–5 minutes until glazed and slightly sticky.

Assembly:
Spoon roughly ¼ cup (60 mL) Korean BBQ lentils into each lettuce cup.
Top with 1–2 Tbsp (15-30 mL) quick pickled carrots and cucumbers. Drizzle with spicy mayo and finish with sesame seeds and green onions.


Nutritional Information

  • Serving Size: 2 wraps (190 g)
  • Per serving:
  • Calories 180
  • Total Fat 4 g
  • Saturated Fat 0.5 g
  • Cholesterol 0 mg
  • Carbohydrates 28 g
  • Dietary Fibre 5 g
  • Sugar 5 g
  • Protein 9 g
  • Sodium 310 mg
  • Potassium 350 mg
  • Folate 70 mcg