This post contains affiliate links. If you use these links to buy something I may earn a commission. Thank you!
Want a savory snack that can benefit brain function? Try my vegetarian walnut meat lettuce wraps for a fun afternoon snack or light meal!
I received free samples of California Walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Walnuts and am eligible to win prizes associated with the contest. I was not compensated for my time.
Let's Raise our Snack IQ!
Raise your hand if you are a snacker! Well, that is almost all of you! According to Kelton and California Walnuts research, 97% of Americans snack daily. Furthermore, over 50 million (53 million to be exact) look for snacks with the benefit of boosting the brain's function. New research suggests that consuming these tasty walnuts may be associated with an improvement in cognitive function. This is promising as further studies are ongoing to continue studying the relationship between walnuts and healthy aging.
What if I told you that one type of snack can fit in the palm of your hand? You guessed it! Walnuts! In just an ounce, walnuts provide 4 grams of protein and 2 grams of fiber. They are also known to have the most significant source of Omega 3 (ALA) beating out the other popular nut varieties! If I haven't sold you yet on snacking on them, then maybe my vegetarian lettuce wraps will! If you are a savory snacker, like me, this will be a winner!
So, join me, and let's raise our snack IQ together!
For this vegetarian walnut meat lettuce wrap recipe...
The key to making a walnut meat texture with walnuts is to soak them first to make them soft. Here, I soaked 4 ounces for 20 minutes in cold water. While they soaked I prepped the ingredients and even watered my tomatoes (why not?!).
To finely chop the ingredients, I used a food processor. I decided to mix the liquid ingredients in a mixing bowl separately to prevent the walnut mixture from becoming mush which is not appealing, or appetizing right?
If you are gluten-sensitive, substitute tamari (certified gluten-free version) for the soy sauce and hoisin sauce. There are gluten-free hoisin sauce and rice wine vinegar brands out there, however I have not tried them. If you cannot find a gluten-free option for either, I would omit these ingredients in the recipe.
If you prefer a vegan recipe, substitute maple syrup for the honey.
I hope you enjoy these vegetarian lettuce wraps! Let me know in the comments below!
XOXO Bunny
PrintWalnut Meat Vegetarian Lettuce Wraps
A meaty and meatless lettuce wrap thanks to California walnuts! This walnut meat lettuce wrap also includes mushrooms and tasty spices!
- Prep Time: 20
- Cook Time: 5
- Total Time: 25
- Yield: 6 1x
- Category: snack
- Cuisine: asian
Ingredients
One head of iceberg or romaine lettuce
4 ounces California walnuts, shelled
4 ounces mushrooms, chopped (such as white or Bella)
1 scallion, chopped
2 cloves garlic, crushed (or 1 teaspoon garlic powder)
1 tablespoon fresh ginger, minced (or 1 teaspoon ginger powder)
2 tablespoons lite soy sauce
2 tablespoons hoisin sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 teaspoon sesame oil
Shredded carrots, red cabbage, or sesame seeds optional
Instructions
Cut off the end (stem) of the lettuce and gently pull apart the leaves of the lettuce and set aside.
In a medium bowl, soak the walnuts (completely covered in water) and set aside for 20 minutes. Then drain and squeeze out excess moisture (I recommend a mesh colander).
In a large food processor, pulse together the walnuts, mushrooms, garlic, ginger and white parts of the scallion. Transfer to a large mixing bowl. Stir together the wet ingredients to fully combine.
Scoop the walnut mixture into the lettuce cups (leaves) and top with optional toppings.
Serve as is for a tasty snack or pair with brown rice for a meal!
Notes
To make gluten free, use tamari instead of soy sauce. To make vegan, use maple syrup instead of the honey listed.
If you do not have a food processor available, dice the mushrooms and walnuts (soaked and drained) by hand.
