It doesn’t take much to create a vegetarian wrap—you’ll do fine with just about any combination of raw veggies, a few legumes, and/or whole grain. With a bit of fresh herb and some spice, however, you can create outrageously tasty lettuce wraps like this recipe that features raw cucumber, tomato, green onion, and basil. This light and refreshing plant-powered meal is gluten-free, easy to prepare, and will make an excellent summertime lunch. Nutrition (per serving) Calories 445; Carbs 78 g; Protein 20 g; Fat 7 g; Omega-3 0.34 g; Fiber 17 g Recipe and photo courtesy of Kristi Keating, a contributing expert to Men’s Fitness and HUMANFITPROJECT.

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Makes 2 servings

Prep time 10 min.

Cook time 40 min.

Ingredients

6 large romaine leaves 2 cups quinoa 1 cup cucumber, diced 1 cup tomato, diced 1 cup zucchini, diced ¼ cup green onions, diced ¼ fresh basil, diced 1 Tbsp fresh lemon juice ½ tsp sea salt For the spicy chickpeas: 1 ½ cups cooked chickpeas (or 15-oz can prepared) 2 tsp lemon juice 2-3 tsp tamari (gluten-free) 2 tsp chili powder 1 tsp garlic granules ½ tsp paprika

How to make it

Place all of the ingredients for the spicy chickpeas together in a medium-sized bowl. Mix well to coat. Let sit for 8-10 minutes. Spread evenly onto a parchment paper-lined cookie sheet and heat for 20-25 minutes at 400 degrees (stir once after 10 minutes). Remove from oven and allow to cool completely before storing at room temperature in a sealed glass container for up to 5 days. To make the wraps, mix all ingredients together in a large bowl and place about 1 cup serving into each large romaine leaf. Note: If using romaine hearts, (which have smaller leaves), just make 6 smaller wraps instead of 3 larger ones.

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It doesn’t take much to create a vegetarian wrap—you’ll do fine with just about any combination of raw veggies, a few legumes, and/or whole grain. With a bit of fresh herb and some spice, however, you can create outrageously tasty lettuce wraps like this recipe that features raw cucumber, tomato, green onion, and basil.

This light and refreshing plant-powered meal is gluten-free, easy to prepare, and will make an excellent summertime lunch.

Nutrition (per serving)

Calories 445; Carbs 78 g; Protein 20 g; Fat 7 g; Omega-3 0.34 g; Fiber 17 g

Recipe and photo courtesy of Kristi Keating, a contributing expert to Men’s Fitness and HUMANFITPROJECT.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Makes 2 servings

Prep time 10 min.

Cook time 40 min.

Ingredients

6 large romaine leaves 2 cups quinoa 1 cup cucumber, diced 1 cup tomato, diced 1 cup zucchini, diced ¼ cup green onions, diced ¼ fresh basil, diced 1 Tbsp fresh lemon juice ½ tsp sea salt For the spicy chickpeas: 1 ½ cups cooked chickpeas (or 15-oz can prepared) 2 tsp lemon juice 2-3 tsp tamari (gluten-free) 2 tsp chili powder 1 tsp garlic granules ½ tsp paprika

How to make it

Place all of the ingredients for the spicy chickpeas together in a medium-sized bowl. Mix well to coat. Let sit for 8-10 minutes. Spread evenly onto a parchment paper-lined cookie sheet and heat for 20-25 minutes at 400 degrees (stir once after 10 minutes). Remove from oven and allow to cool completely before storing at room temperature in a sealed glass container for up to 5 days. To make the wraps, mix all ingredients together in a large bowl and place about 1 cup serving into each large romaine leaf. Note: If using romaine hearts, (which have smaller leaves), just make 6 smaller wraps instead of 3 larger ones.

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Makes 2 servings

Prep time 10 min.

Cook time 40 min.

Ingredients

6 large romaine leaves 2 cups quinoa 1 cup cucumber, diced 1 cup tomato, diced 1 cup zucchini, diced ¼ cup green onions, diced ¼ fresh basil, diced 1 Tbsp fresh lemon juice ½ tsp sea salt For the spicy chickpeas: 1 ½ cups cooked chickpeas (or 15-oz can prepared) 2 tsp lemon juice 2-3 tsp tamari (gluten-free) 2 tsp chili powder 1 tsp garlic granules ½ tsp paprika

How to make it

Place all of the ingredients for the spicy chickpeas together in a medium-sized bowl. Mix well to coat. Let sit for 8-10 minutes. Spread evenly onto a parchment paper-lined cookie sheet and heat for 20-25 minutes at 400 degrees (stir once after 10 minutes). Remove from oven and allow to cool completely before storing at room temperature in a sealed glass container for up to 5 days. To make the wraps, mix all ingredients together in a large bowl and place about 1 cup serving into each large romaine leaf. Note: If using romaine hearts, (which have smaller leaves), just make 6 smaller wraps instead of 3 larger ones.

Makes 2 servings

Prep time 10 min.

Cook time 40 min.

Prep time 10 min.

Cook time 40 min.

Prep time

10 min.

Cook time

40 min.

Ingredients

  • 6 large romaine leaves
  • 2 cups quinoa
  • 1 cup cucumber, diced
  • 1 cup tomato, diced
  • 1 cup zucchini, diced
  • ¼ cup green onions, diced
  • ¼ fresh basil, diced
  • 1 Tbsp fresh lemon juice
  • ½ tsp sea salt
  • For the spicy chickpeas:
  • 1 ½ cups cooked chickpeas (or 15-oz can prepared)
  • 2 tsp lemon juice
  • 2-3 tsp tamari (gluten-free)
  • 2 tsp chili powder
  • 1 tsp garlic granules
  • ½ tsp paprika

How to make it

Place all of the ingredients for the spicy chickpeas together in a medium-sized bowl. Mix well to coat. Let sit for 8-10 minutes. Spread evenly onto a parchment paper-lined cookie sheet and heat for 20-25 minutes at 400 degrees (stir once after 10 minutes). Remove from oven and allow to cool completely before storing at room temperature in a sealed glass container for up to 5 days. To make the wraps, mix all ingredients together in a large bowl and place about 1 cup serving into each large romaine leaf. Note: If using romaine hearts, (which have smaller leaves), just make 6 smaller wraps instead of 3 larger ones.

Place all of the ingredients for the spicy chickpeas together in a medium-sized bowl. Mix well to coat. Let sit for 8-10 minutes.

Spread evenly onto a parchment paper-lined cookie sheet and heat for 20-25 minutes at 400 degrees (stir once after 10 minutes). Remove from oven and allow to cool completely before storing at room temperature in a sealed glass container for up to 5 days.

To make the wraps, mix all ingredients together in a large bowl and place about 1 cup serving into each large romaine leaf.

Note: If using romaine hearts, (which have smaller leaves), just make 6 smaller wraps instead of 3 larger ones.

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