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WW Recipe of the Day: Instant Mediterranean Lettuce Wraps
With all the flavors of falafel, we like to call this simple Mediterranean lentils and quinoa dish “Deconstructed Falafel”. Traditional falafel is made from garbanzo beans (or fava beans) and a mixture of herbs and spices that are rolled into balls (or patty-shaped fritters) and deep fried. They are often served in a pita (as a sandwich), wrapped in a flatbread or atop a green salad.
This simplified vegetarian/vegan-friendly version offers all the same flavors (with lots of cilantro, parsley, cumin and coriander), but replaces the beans with lentils and quinoa, and serves them up in ultra low-carb lettuce leaves.
Of course you could also serve this atop your own mixed green, or Greek salad, for a delicious light lunch or dinner.
How Many Calories and WW Points in Instant Pot Mediterranean Lentil Lettuce Wraps?
According to my calculations, each serving has 209 calories.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
6 SmartPoints (Green plan)
4 SmartPoints (Blue plan)
2 SmartPoints (Purple plan)
5 PointsPlus (Old plan)
How to Make Instant Pot Mediterranean Lettuce Wraps, Step-by-Step
Step 1: Gather and prepare all ingredients.
Step 2: Add the onion, lentils, quinoa, water, garlic, cumin, coriander and cayenne (if using) to the Instant Pot (affiliate link).
Attach the lid and lock; ensure the steam release valve is in the “Sealing” position. Select Manual/Pressure cook button and cook for 5 minutes on High pressure.
Step 3: Prepare the dressing: Meanwhile, prepare the tahini dressing. In a medium bowl, stir together the tahini, 3 tablespoons lemon juice, 3 tablespoons water, garlic, salt and black pepper, to taste, until thoroughly combined.
Step 4: Thin dressing to desired consistency by adding up to 1 tablespoon water. Taste and adjust seasonings, if necessary.
Step 5: After cooking completes, allow pressure to release naturally for 10 minutes, before moving steam release valve to “Venting” and releasing any remaining pressure.
Step 6: After float valve completely drops, remove the lid and add the salt, parsley, cilantro and lemon juice. Stir with a wooden spoon (affiliate link) until well mixed. Taste and adjust seasonings as desired.
Step 7: Add filing to lettuce leaves and top with any additional toppings before drizzling with tahini dressing. Or, serve family style and let everyone make their own wraps.
Step 8: Store lentil filling, dressing and optional toppings in separate air tight containers in the refrigerator. Enjoy warm, chilled or at room temperature.
Recipe Notes
What is tahini?
Tahini is a simple paste made from ground sesame seeds that is rich in protein, fat and other nutrients. It makes a great dressing or dip and is thinned with fresh squeezed lemon juice and water, and spiced with garlic, sea salt and black pepper for this recipe. It is often found with other nut/seed butters or in the International aisle of most grocery stores.
Serving Suggestions
Serve family style – in a bowl with whole lettuce leaves and toppings (chopped cucumber, shredded carrots, sliced radishes, crumbled feta, etc.) and sauces (tahini dressing, tzatziki, Sriracha, etc.) (think taco bar, only with a Mediterranean flair) and let everyone make their own wraps.
Or, prepare all the wraps ahead.
Ways to Use Leftovers
Use as a filling (as is, or with additional protein—I added shredded chicken breast) for stuffed peppers. Simply cut bell peppers in half and remove any seeds. Fill pepper halves with leftover Mediterranean lentil quinoa filling and heat in oven until warmed through. Top with tahini dressing, tzatziki, chili garlic sauce, or your favorite condiment, if desired.
For another personal favorite Mediterranean-inspired meal with homemade falafel, try these Tofu-Falafel Salads
If you’ve made these Deconstructed Faux Falafel Wraps, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Instant Pot Mediterranean Lettuce Wraps Recipe
Equipment
Ingredients
- 1 medium yellow onion, chopped
- 1 cup green lentils
- 1/2 cup quinoa, rinsed
- 1-3/4 cups water
- 2 cloves garlic, minced
- 2 teaspoons ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper (optional)
- 1 teaspoon sea salt
- 1/2 cup chopped parsley
- 1/2 cup chopped cilantro
- 1 tablespoon lemon juice
Tahini Dressing:
- 1/4 cup tahini
- 3 tablespoons lemon juice
- 3-4 tablespoons water
- 2 cloves garlic, minced
- 1/4 teaspoon sea salt
- Black pepper, to taste
- Romaine, or butter, whole lettuce leaves, for serving
Optional Toppings:
- chopped cucumber, shredded carrot, chopped bell pepper, sliced radish, crumbled Feta cheese, etc.
Instructions
- Add the onion, lentils, quinoa, water, garlic, cumin, coriander and cayenne (if using) to the Insant Pot. Attach the lid and lock; ensure the steam release valve is in the "Sealing" position. Select Manual/Pressure cook button and cook for 5 minutes on High pressure.
Prepare the dressing:
- Meanwhile, prepare the tahini dressing. In a medium bowl, stir together the tahini, 3 tablespoons lemon juice, 3 tablespoons water, garlic, salt and black pepper, to taste, until thoroughly combined.
- Thin dressing to desired consistency by adding up to 1 tablespoon water. Taste and adjust seasonings, if necessary.
- After cooking completes, allow pressure to release naturally for 10 minutes, before moving steam release valve to "Venting" and releasing any remaining pressure.
- After float valve completely drops, remove the lid and add the salt, parsley, cilantro and lemon juice. Stir with a wooden spoon (affiliate link) until well mixed. Taste and adjust seasonings as desired.
- Add filling to lettuce leaves and top with any additional toppings before drizzling with tahini dressing. Or, serve family style and let everyone make their own wraps.
- Store lentil filling, dressing and optional toppings in separate air tight containers in the refrigerator. Enjoy, warm, chilled or at room temerature.
Notes
(Must be logged into WW on a smartphone or tablet.) 6 SmartPoints (Green plan) 4 SmartPoints (Blue plan) 2 SmartPoints (Purple plan) 5 PointsPlus (Old plan) What is tahini? Tahini is a simple paste made from ground sesame seeds that is rich in protein, fat and other nutrients. It makes a great dressing or dip and is thinned with fresh squeezed lemon juice and water, and spiced with garlic, sea salt and black pepper for this recipe. It is often found with other nut/seed butters or in the International aisle of most grocery stores.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
