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.
Prep Time15 minutesmins
Cook Time5 minutesmins
Natural Release10 minutesmins
Total Time30 minutesmins
Servings: 6
Calories: 209
Author: Peter | Simple Nourished Living
Ingredients
1mediumyellow onion, chopped
1cupgreen lentils
½cupquinoa, rinsed
1-¾cupswater
2cloves garlic, minced
2teaspoonsground cumin
½teaspoonground coriander
¼teaspooncayenne pepper (optional)
1teaspoonsea salt
½cupchopped parsley
½cupchopped cilantro
1tablespoonlemon juice
Tahini Dressing:
¼cuptahini
3tablespoonslemon juice
3-4tablespoonswater
2cloves garlic, minced
¼teaspoonsea 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
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 size: ⅙th recipe + 1 tablespoon tahini dressing6*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!
Nutrition Facts
Instant Pot Mediterranean Lettuce Wraps
Amount Per Serving (1 /6th recipe + 1 tablespoon dressing)
Calories 209Calories from Fat 72
% Daily Value*
Fat 8g12%
Carbohydrates 27g9%
Fiber 6g24%
Protein 9g18%
* Percent Daily Values are based on a 2000 calorie diet.