Oct '25 • Recipes
Raw Lettuce Rolls with Courgette Noodles, Carrots & Peppers 🌱✨
with Rocket & Tomato Salad + Courgette–Avocado–Mango Sauce. 🌱🥭🥒🥕🌶️🫑🥬🍅
Ingredients
For the rolls:
- 6–8 large romaine or iceberg lettuce leaves (whole, for wrapping)
- 1 medium courgette (spiralized into noodles)
- 1 large carrot (spiralized or grated)
- 1 red bell pepper, thinly sliced
- ½ yellow or orange bell pepper, thinly sliced
- Fresh herbs (basil, coriander, or mint – optional)
For the side salad:
- 1 handful of rocket (arugula)
- 1–2 tomatoes, chopped
- 1 tsp lemon or lime juice
- A pinch of sea salt (optional)
For the creamy raw sauce:
- ½ ripe avocado
- ½ small mango (or a few slices)
- ½ courgette (peeled and chopped)
- Juice of ½ lime
- Small piece of fresh ginger (optional)
- Handful of fresh herbs (basil, coriander, or parsley)
- A splash of water to blend (add slowly until creamy texture)
Instructions:
- Prepare the noodles:Spiralize or thinly slice the courgette and carrots. Set aside in a bowl.
- Make the sauce:Blend all sauce ingredients until smooth and creamy. Adjust consistency with a little water or lime juice if needed. Taste and balance the sweetness (mango) and creaminess (avocado).
- Assemble the rolls: Lay a lettuce leaf flat. Add a handful of courgette noodles, carrot spirals, and pepper strips. Add a small spoon of the avocado–mango sauce inside. Roll gently like a wrap or burrito. Repeat with the remaining leaves.
- Prepare the side salad:Toss rocket and tomatoes with lime juice and a touch of sea salt.
- Serve:Arrange the lettuce rolls on a plate, drizzle a bit more sauce on top or serve it as a dip on the side.Add the rocket & tomato salad for a fresh contrast.
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Raw Lettuce Rolls with Courgette Noodles, Carrots & Peppers 🌱✨
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