Crispy Cauliflower Lettuce Wraps with Soy Yogurt Sauce


The next time you’re craving a colorful lunch, opt for these high-vibe veggie wraps! The perfect combination of produce, this plant-based creation consists of crisped-to-perfection cauliflower, fresh leafy greens, savory tomatoes and a creamy dairy-free yogurt sauce. The recipe calls for pinto beans but feel free to use whatever beans you have on hand (we also suggest lentils, garbanzo beans and black beans!). You can also layer on even more of your favorite veggies – go ahead, don’t be shy!

Homemade Crispy Cauliflower Lettuce Wraps with Soy Yogurt Sauce |

Homemade Crispy Cauliflower Lettuce Wraps with Soy Yogurt Sauce |
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Crispy Cauliflower Lettuce Wraps with Soy Yogurt Sauce

Servings 2
Calories 452 kcal


  • 8-10 leaves red leaf lettuce or preferred large leafy greens
  • 10-15 cherry tomatoes, quartered
  • 1 cup pinto beans, canned or home-cooked

Soy yogurt

  • 1 cup homemade or store-bought soy yogurt
  • 2 Tbsp. nutritional yeast
  • 1/4 tsp. sea salt
  • 2 green onions, chopped
  • 1 Tbsp. lemon juice, optional

Crispy cauliflower


  1. If using store-bought yogurt, skip to next step. If using homemade yogurt, empty contents of 1 vegan probiotic capsule into 1 carton organic, non-GMO, unsweetened soy milk (32 ounces). Close carton and shake well. Pour into two glass jars without lids and place them inside Instant Pot. Close, turn on “sealing” function and press “yogurt” button. Set for 12 hours.
  2. In bowl, mix soy yogurt, nutritional yeast, sea salt and chopped green onions. If you prefer tart yogurt, add lemon juice.
  3. Rinse cauliflower and chop into bite-sized pieces while damp (this allows ingredients to stick). Transfer to bowl. Mix in paprika, salt, chickpea flour and nutritional yeast.
  4. On air-fryer tray, spread coated cauliflower out evenly. Tip: Air fry twice if they don’t all fit in one layer. Set air fryer to 300 degrees F and cook 15 minutes.
  5. If using canned pinto beans, rinse, drain and skip to next step. If preparing dry beans, soak 1 cup pinto beans overnight in filtered water, covered. Rinse well and drain. Cover beans with filtered water and boil 45 minutes or until completely soft. Note: You can also pressure cook beans for 20 minutes after rinsing and draining. Simply place beans in instant pot, turn on “sealing” function and choose “pressure cook” button. Set for 20 minutes.
  6. To serve, fill each lettuce leaf with cherry tomatoes, beans and cauliflower and drizzle with yogurt sauce.

Recipe Notes

  • If you don’t have an air fryer, cook cauliflower in oven. Keep in mind this method may yield less crispy bites.
  • Get the ingredients you need to make this recipe and beyond at!

Nutrition Facts
Crispy Cauliflower Lettuce Wraps with Soy Yogurt Sauce
Amount Per Serving (1 g)
Calories 452 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Sodium 1323mg55%
Potassium 2188mg63%
Carbohydrates 74g25%
Fiber 25g100%
Sugar 17g19%
Protein 33g66%
Vitamin A 4475IU90%
Vitamin C 179mg217%
Calcium 294mg29%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Marina Yanay-Triner

Marina Yanay-Triner of Soul in the Raw is a high-raw vegan blogger, recipe creator, and health coach. Marina went vegan over 6 years ago as a result of her mother’s healing story from a cruel and painful bladder disease, and was able to heal her own extreme PMS symptoms, broken digestion, and grow a new connection with her own body. Marina creates recipes for busy people that are easy, quick, simple and satisfying. Her food is unprocessed, oil-free, and packed with flavor! She is the author of an online course called “The Effortlessly Flavorful Vegan Kitchen”. You can download Marina’s 2-week, whole food plant-based meal plan and grocery list at