Sprouted Mung Bean & Edamame Lettuce Wraps with Avocado & Pomegranate

These sprouted mung bean (moong) and edamame lettuce wraps are a light, crunchy lunch or snack that comes together in about 20 minutes. The sprouts and edamame are quickly roasted in the air fryer with a pinch of chaat masala, then tossed with creamy avocado, salty feta and a squeeze of lemon, and spooned into crisp lettuce cups with a scatter of pomegranate seeds.Serves: 2 (8 wraps)Prep time: 10 minutesCook time: 8 minutes (plus preheating)Total time: about 20 minutesWhy You’ll Love These Lettuce WrapsFresh and crunchy: crisp lettuce, roasted sprouts and juicy pomegranate in every bite.Plant protein and fibre: mung beans and edamame are both good sources of plant protein and fibre.No bread or tortillas: lettuce leaves make a light, naturally gluten-free wrap.Quick: the air fryer does the cooking in under 10 minutes.IngredientsFor the roasted filling1 cup sprouted mung beans (whole green mung bean sprouts, not split moong dal)1/2 cup shelled edamame (thawed if frozen)1 tsp olive oil1/4 tsp chaat masala (a tangy Indian spice blend)Salt and black pepper, to tasteTo finish1 ripe avocado, diced2 tbsp crumbled feta (choose one made with vegetarian rennet, or skip for vegan)2 tbsp chopped fresh coriander (cilantro)1 tbsp lemon juice1 tsp honey (or maple syrup for vegan)8 crisp lettuce leaves (little gem, butter lettuce or romaine)3 tbsp pomegranate seedsHow to Make Sprouted Mung Bean & Edamame Lettuce WrapsStep 1: Roast the sprouts and edamamePreheat the air fryer to 180°C (350°F). Toss the sprouted mung beans and edamame with the olive oil, chaat masala, salt and pepper. Air fry for 6–8 minutes, shaking the basket halfway, until the sprouts are tender and lightly golden.No air fryer? Cook them in a non-stick pan over medium-high heat for 6–8 minutes, stirring often, until tender and lightly charred.Step 2: Make the fillingLet the roasted mix cool for 2 minutes, then transfer it to a bowl. Add the diced avocado, feta, coriander, lemon juice and honey. Fold gently so the avocado stays in chunks. Taste and adjust the salt.Step 3: AssembleWash and pat the lettuce leaves dry. Spoon the filling into each leaf and top with pomegranate seeds. Serve straight away.Tips, Variations & Food SafetyFood safety: raw sprouts can carry bacteria, so buy fresh sprouts from a trusted source, keep them chilled and always cook them through as in Step 1. Cooked sprouts are the safer choice, especially for pregnant women, young children and older adults.Vegan version: skip the feta (or use a vegan feta) and use maple syrup instead of honey.Add heat: stir in a finely chopped green chilli or a pinch of chilli flakes.Storage: keep the roasted sprouts and edamame in an airtight container in the fridge for up to 2 days. Add the avocado and assemble the wraps just before eating.Frequently Asked QuestionsCan I use frozen edamame?Yes. Thaw it first and pat it dry so it roasts instead of steaming.Can I skip the edamame?You can. Use 1 1/2 cups of sprouted mung beans instead, or swap in cooked chickpeas.Can I use split moong dal instead of sprouts?Not for this recipe. Split moong dal will not sprout and needs to be boiled. Use whole green mung beans that have been sprouted, or buy ready-made mung bean sprouts.Are these lettuce wraps gluten-free?The ingredients are naturally gluten-free, but always check the labels on packaged items such as chaat masala and feta if you need to avoid gluten strictly.Nutrition (Approximate, Per Serving of 4 Wraps)Calories: about 325 kcal | Carbohydrates: 29 g | Fat: 21 g | Protein: 11 g | Fibre: 12 gNutrition values are estimates calculated from the ingredients listed and will vary with the brands and exact quantities you use.More Healthy Recipes to TryLooking for more fresh, plant-forward ideas? Try our Air Fryer Za’atar Chickpea & Sweet Potato Bowl or these Air Fryer Corn & Avocado Rice Paper Rolls.