Make your tacos healthier with vegetarian taco lettuce wraps. They are packed with flavor, protein and they are easy to make.
- Lettuce wraps are a great vehicle for healthy tacos. The lettuce is low-carb and it makes a light refreshing vegetarian taco.
- Healthy taco lettuce wraps are easy to make and in one pan too!
- Quinoa and beans add a nice meaty texture to the taco filling.
Here is what you will need
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Olive Oil or Avocado Oil
Bibb or Romaine Lettuce
Quinoa ( 1 cup cooked)
Taco Seasonings: Chili powder, sea salt, ground cumin, oregano
Taco Toppings such as: avocados, chopped onions, tomatoes, olives, salsa
Cast Iron Skillet
How to Make Healthy Taco Lettuce Wraps
Prepare the ingredients: rinse and dry the lettuce leaves, chop the onions and garlic and tomatoes if you are using fresh, cook the quinoa.
Heat 1 tablespoon olive oil in a skillet over medium heat and and swirl it around. Once the oil is hot, add the onion and garlic and cook until they begin to soften.
Add 1 tablespoon of chili powder, 1 teaspoon ground cumin and ¼ teaspoon of oregano, the cooked quinoa and beans and mix everything together.
Add the tomatoes and stir.
Reduce the heat and cook on low for 10 minutes longer.
Arrange the lettuce leaves on a plate and place a scoop of the filling on top of each leaf. Roll up the leaf and eat the wraps with your fingers or use a knife and fork or serve the wraps in a bowl. Place three leaves in a bowl and top them with the taco filling.
Total Estimated Time to Make This Recipe: 30 to 40 Minutes
Ingredient Notes & Substitutions
Lettuce - Any type of larger leaf lettuce can be used in this recipe such as bibb, romaine, ice burg, green leaf or red leaf. My preference is bibb or romaine, their leaves are pliable and thick enough to hold the filling.
Garlic - if fresh garlic is not available, you can substitute it with ⅛ teaspoon of garlic powder.
Onion - can be replaced with ¾ tablespoon onion powder.
Quinoa - can be substituted with an equal amount of cooked rice or cauliflower rice for a lower-carb taco lettuce wrap.
Beans - Black beans can be substituted with an equal amount of kidney or white beans.
Make-Ahead & Storage Instructions
Make-Ahead & Storage- prepare the filling up to three days before serving, clean, and dry the lettuce leaves. Store each in separate refrigerator containers for up to three days.
Warm the filling on top of the stove or in the microwave just before serving.
Freeze the filling for up to three months in a freezer container. Reheat it on top of the stove or in the microwave.
Taco lettuce wraps are a meal all by themselves, with a splash of lemon juice, topped with fresh garden salsa and guacamole.
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- 1 tablespoon olive or avocado oil
- 1 clove chopped garlic
- 1 medium onion, diced
- 1 cup cooked quinoa
- 1 cup cooked black beans
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- ¼ teaspoon dried oregano
- ½ teaspoon sea salt
- 1 cup chopped fresh or canned low sodium tomatoes
- ¼ cup water
- ¼ cup chopped fresh cilantro
- 1 head of bibb lettuce or romaine lettuce
- Heat one tablespoon oil in a skillet over medium heat
- Add the onions and garlic; cook until they begin to soften
- Stir in 1 tablespoon chili powder, 1 teaspoon ground cumin and ¼ teaspoon oregano, 1 cup cooked quinoa and 1 cup black beans.
- Add the tomatoes and mix everything together.
- Reduce the heat to low and cook for 10 minutes longer.
- Arrange the lettuce leaves on a serving plate and add a scoop of the filling to each leaf and serve.
Quinoa can be substituted with an equal amount of brown rice
Black beans can be substituted with an equal amount of kidney beans.
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Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 183Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 351mgCarbohydrates: 28gFiber: 8gSugar: 4gProtein: 8g