Save Black-Eyed Pea Lettuce Wraps are a refreshing and protein-packed appetizer or light meal that perfectly blends smoky, savory flavors with crisp, fresh vegetables. This simple American-fusion dish is not only delicious but also caters to vegetarian, gluten-free, and dairy-free lifestyles, making it a versatile choice for any gathering.
Save The secret to these wraps lies in the seasoning of the peas with smoked paprika and ground cumin, which provides a deep, earthy base. When folded into fresh butter lettuce leaves and topped with creamy avocado, every bite offers a satisfying combination of textures.
Ingredients
- Black-Eyed Pea Filling
- 1 can (15 oz / 425 g) black-eyed peas, drained and rinsed
- 1 tablespoon olive oil
- 1 small red onion, finely diced
- 1 small red bell pepper, diced
- 1 medium carrot, shredded
- 1 clove garlic, minced
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- Salt and black pepper, to taste
- Juice of 1/2 lemon
- Fresh Vegetables & Herbs
- 1/2 cup cherry tomatoes, quartered
- 1/4 cup fresh cilantro or parsley, chopped
- 2 green onions, thinly sliced
- Lettuce Wraps
- 8 large butter lettuce or romaine leaves, washed and dried
- Optional Toppings
- 1 ripe avocado, sliced
- Hot sauce or sriracha, to taste
Instructions
- Step 1
- Heat olive oil in a skillet over medium heat. Add red onion and cook for 2-3 minutes until softened.
- Step 2
- Add bell pepper, carrot, and garlic. Sauté for another 2-3 minutes.
- Step 3
- Stir in black-eyed peas, smoked paprika, cumin, salt, and pepper. Cook for 3-4 minutes until heated through and fragrant.
- Step 4
- Remove from heat. Stir in lemon juice, cherry tomatoes, cilantro or parsley, and green onions. Toss well to combine.
- Step 5
- Spoon the black-eyed pea mixture evenly onto the center of each lettuce leaf.
- Step 6
- Top with avocado slices and a dash of hot sauce if desired.
- Step 7
- Fold lettuce leaves around the filling and serve immediately.
Zusatztipps für die Zubereitung
To ensure the lettuce wraps stay crisp, pat the leaves completely dry with a paper towel after washing. Using a sharp chef's knife for dicing the red onion and bell pepper will help you achieve a uniform texture in the filling.
Varianten und Anpassungen
For extra crunch, consider adding diced cucumber or shredded cabbage to the filling. If you don't have black-eyed peas on hand, you can easily substitute them with black beans or chickpeas for a similar protein-packed result.
Serviervorschläge
To turn this appetizer into a more substantial meal, serve the wraps with a side of quinoa. This dish also pairs beautifully with a chilled, citrusy Sauvignon Blanc to complement the lemon juice and fresh herbs.
Save These Black-Eyed Pea Lettuce Wraps are a delightful way to enjoy a wholesome, plant-based dish that doesn't compromise on flavor. Whether served at a summer gathering or as a light lunch, they are sure to be a crowd-pleaser.
Kitchen Q&A
- → How do I prevent the lettuce from getting soggy?
Wash and thoroughly dry the lettuce leaves before assembling. Serve immediately after filling, or keep the components separate until ready to eat. Avoid overdressing with liquid toppings.
- → Can I make these wraps ahead of time?
Prepare the black-eyed pea filling up to 24 hours in advance and store it refrigerated in an airtight container. Assemble the lettuce wraps just before serving to maintain crispness.
- → What other lettuce varieties work well?
Butter lettuce and romaine are excellent choices. Iceberg lettuce provides extra crunch but may crack easily. Large cabbage leaves also make sturdy alternatives.
- → How can I add more protein?
Top with sliced avocado, add crumbled feta cheese, or serve with a side of quinoa. You can also mix in shredded chicken or tofu if not following a vegetarian diet.
- → What's the best way to transport these for lunch?
Pack the filling and lettuce leaves separately in containers. Keep everything chilled until mealtime, then assemble your wraps fresh to prevent sogginess.
- → Can I use dried black-eyed peas instead of canned?
Yes, soak dried peas overnight and cook until tender before using. One 15-ounce can equals about 1.5 cups of cooked dried black-eyed peas. Allow cooked peas to cool slightly before combining with other ingredients.