Instant Pot Mediterranean Lettuce Wraps Recipe
A healthier solution to deep-fried falafel, these lettuce wraps are filled with a deliciously spiced Mediterranean lentil and quinoa mixture and topped with a simple tahini drizzle.
Servings: 6
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 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
Serving size: 1/6th recipe + 1 tablespoon tahini dressing
WW Points: 2
Check the WW Points for this recipe and track it in the WW app.
(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.
(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
Serving: 1/6th recipe + 1 tablespoon dressing | Calories: 209kcal | Carbohydrates: 27g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 497mg | Potassium: 527mg | Fiber: 6g | Sugar: 2g | Vitamin A: 577IU | Vitamin C: 15mg | Calcium: 63mg | Iron: 4mg