Instant Pot Mediterranean Lettuce Wraps

WW Recipe of the Day: Instant Mediterranean Lettuce Wraps
(209 calories | 6 4 2 myWW *SmartPoints value per serving)

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.

Mediterranean lettuce wraps with lentils and quinoa on ceramic plate.

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)

Curious about Weight Watchers new myWW Green, Blue and Purple plans? Watch this short video to learn more:

How to Make Mediterranean Lettuce Wraps

Step 1: Gather and prepare all ingredients.

Bag of lentils, quinoa, lemon, garlic, onion, bunches of parsley and cilantro and jars of coriander and cumin of wood table.

Ready to make the wraps

Step 2: Add the onion, lentils, quinoa, water, garlic, cumin, coriander and cayenne (if using) to the Instant Pot.

Quinoa, lentils, onions, garlic and spices in InstantPot.

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.

Mixing tahini dressing in stainless mixing bowl with spoon.

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 until well mixed. Taste and adjust seasonings as desired.

Stirring chopped cilantro and parsley into Mediterranean lentils with quinoa in Instant Pot.

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.

Mediterranean lentil quinoa lettuce wraps served family-style in blue bowl.

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.

Two vegetarian Mediterranean lettuce wraps with quinoa and lentils on ceramic plate.

Mediterranean lettuce wraps

Serving Suggestions

Vegetarian Mediterranean lentils and quinoa in blue bowl.

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.

Leftover Mediterranean lentil and quinoa stuffed peppers in baking dish.

Stuffed peppers with leftover Mediterranean lentils and quinoa stuffing

Are You Ready To Firmly Plant Yourself
On The Path To Lasting Weight Loss Success?

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.

Print

Instant Pot Mediterranean Lettuce Wraps

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.
Course Main Course
Cuisine American
Keyword lentil falafel wraps, lentil wraps, mediterranean wraps
Prep Time 15 minutes
Cook Time 5 minutes
Natural Release 10 minutes
Total Time 30 minutes
Servings 6
Calories 209kcal
Author Peter | Simple Nourished Living

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.

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: �th recipe + 1 tablespoon tahini dressing
6 *SmartPoints (Green plan)
4 *SmartPoints (Blue plan)
2 *SmartPoints (Purple plan)
5 *PointsPlus (Old plan)

Nutrition

Serving: 1/6th recipe + 1 tablespoon dressing | Calories: 209kcal | Carbohydrates: 27g | Protein: 9g | Fat: 8g | Fiber: 6g

Recipe source: If any

*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

This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!

The post Instant Pot Mediterranean Lettuce Wraps appeared first on Simple Nourished Living.

    
 
 
Source: blitz.com

Instant Pot Mediterranean Lettuce Wraps