Cauliflower Lettuce Wraps


During the cooking demo at Natural Grocers last night I originally planned to show guests how to make a tried and true vegan recipe I’ve made countless times.  However, the premise of my business is to show others how to simplify the over complicated concept of plant-based eating.  I figured what better way to showcase how simple healthy cooking is than to develop a recipe on the spot with input from the audience.

This way of creating simple yet flavorful plant-based dishes is exactly what I do at home.  I've learned with much practice what flavors balance others out.  I don’t get it perfect every time, but that is why I sample as I go to ensure the flavor profiles are exactly where I want them to be.  Sometimes it’s as easy as one more sprinkle of garlic powder or an additional squeeze of lemon juice to get the flavor balance just right!


Lettuce wrap filling:
1 head cauliflower
2 tbsp. coconut aminos
1 carrot
1 bell pepper or 2 small sweet peppers
1 shallot
¼ cup cilantro
1 tbsp. peanut butter
1 tsp. crushed red pepper
1 tsp. sea salt
1 tsp. black pepper
1 tsp. garlic powder

¼ cup dry roasted peanuts
1 tbsp. chopped cilantro
¼ cup diced green onion


Peanut chili sauce:
¼ cup peanut butter
¼ cup coco aminos
1 tsp. sea salt
1 tsp. black pepper
2 tsp. red pepper
2 tsp. lemon juice
½ tbsp. garlic powder

Add sauce ingredients straight to the pan for a more saucy lettuce wrap or mix them up to create a separate sauce to add your preferred amount to each lettuce wrap.

Additional ingredients:
1 head romaine lettuce


  1. In a medium size pan add finely chopped cauliflower with coconut aminos and begin cooking on medium heat.
  2. Dice up all other ingredients and add to the pan with peanut butter and seasonings.
  3. Stir occasionally to ensure flavors are blending.
  4. You could add the additional ingredients listed under “sauce” or mix those ingredients separately in a bowl.
  5. After 10-15 mins of cooking add about ¼ cup to one piece of romaine lettuce, topping with a sprinkle of peanuts, green onion and cilantro!

Cheers to having fun in the kitchen and in life!

Side notes...
Each lettuce wrap is approx. 10 grams of protein.
In a traditional chicken lettuce wrap there are approx 12 grams of protein.

Soy sauce can be used instead of coconut aminos.  Natural Grocers is a gluten free kitchen (gluten is found in a lot of soy sauces) and I have a soy allergy so I have grown to love cooking with coconut aminos.  Plus it adds a little sweetness, naturally, with very little sodium.

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