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 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.
Vegetarian Mediterranean lettuce wraps
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 these Mediterranean Lentil Lettuce Wraps?
According to my calculations, each serving has 209 calories and:
6 *SmartPoints (Green plan)
4 *SmartPoints (Blue plan)
2 *SmartPoints (Purple plan)
5 *PointsPlus (Old plan)
To see your WW PersonalPoints for this recipe and track it in the WW app or site, Click here!
How to Make Mediterranean Lettuce Wraps
Step 1: Gather and prepare all ingredients.
Ready to make the wraps
Step 2: Add the onion, lentils, quinoa, water, garlic, cumin, coriander and cayenne (if using) to the Instant Pot (affiliate link).
Ready to cook the lentils and quinoa
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.
Stirring together the tahini dressing
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.
Stirring lemon juice, cilantro and parsley into lentils and quinoa
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.
Serving Mediterranean lentil wraps family-style
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.
Mediterranean lettuce wraps
Serving Suggestions
Family style Mediterranean lentils with quinoa
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.
Stuffed peppers with leftover Mediterranean lentils and quinoa stuffing
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Instant Pot Mediterranean Lettuce Wraps
Ingredients
- 1 medium yellow onion, chopped
- 1 cup green lentils
- ½ cup quinoa, rinsed
- 1-¾ cups water
- 2 cloves garlic, minced
- 2 teaspoons ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon cayenne pepper (optional)
- 1 teaspoon sea salt
- ½ cup chopped parsley
- ½ cup chopped cilantro
- 1 tablespoon lemon juice
Tahini Dressing:
- ¼ cup tahini
- 3 tablespoons lemon juice
- 3-4 tablespoons water
- 2 cloves garlic, minced
- ¼ 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 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.
Recipe Notes
*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.
If you like these Vegetarian Lentil and Quinoa Mediterranean Lettuce Wraps, you might also like
- Lemony Quinoa Lentil Salad
- Slow Cooked Lentils with Brown Rice
- Simple Vegetarian Lentil Salad
- 3-Ingredient Crock Pot Vegetarian BBQ Lentils
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