Lettuce Wraps with Walnut-Lentil Spread
Greens such as romaine that are sturdy enough to welcome savoury fillings are a great way to keep wraps fresh, and trim some calories to boot. If desired, you can swap out romaine lettuce for collard greens or Swiss chard. Also consider stuffing in some microgreens. Extras of the fibre-packed spread are excellent strewn over crackers.
3/4 cup (180 mL) walnut halves
3/4 cup (180 mL) dry green or brown lentils
2 red bell peppers
2 Tbsp (30 mL) extra-virgin olive oil or camelina oil
1/4 cup (60 mL) chopped kalamata olives
1/4 cup (60 mL) grated Parmesan cheese (optional)
2 tsp (10 mL) Dijon mustard
2 garlic cloves, minced
1 tsp (5 mL) lemon zest
Juice of 1/2 lemon
1/2 tsp (2 mL) cumin powder
1/4 tsp (1 mL) cayenne powder
8 large romaine lettuce leaves
1 cucumber, sliced into matchsticks
Place walnuts in bowl, cover with water, and let soak for at least 2 hours or overnight at most. Drain.
In small saucepan, combine lentils and 2 cups (500 mL) water and bring to a boil over high heat. Reduce heat to low, cover, and simmer until lentils are tender, about 30 minutes. Drain well and let cool.
Preheat oven broiler. Slice red peppers in half lengthwise and discard seeds and stem. Arrange slices, cut side down, on baking sheet and brush with small amount of oil. Broil, 5 to 6 in (12.5 to 15 cm) from heat, until skins are well charred, about 10 to 12 minutes. Transfer peppers to paper bag or bowl, close or cover with tight lid, and let rest several minutes. When cool enough to handle, remove skins from peppers and slice.
Place walnuts, lentils, oil, olives, Parmesan cheese (if using), Dijon, garlic, lemon zest, lemon juice, cumin, and cayenne in food processor and blend into pastelike mixture.
Cut off tough bottom portion of romaine leaves. Place equal amount of walnut-lentil spread, roasted red pepper, and cucumber down centre of leaves and fold taco-style.
Makes 8 wraps.
Each serving contains: 198 calories; 9 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 20 g total carbohydrates (4 g sugars, 10 g fibre); 64 mg sodium
source: "Wrap & Roll", alive #377, March 2014
Lettuce Wraps with Walnut-Lentil Spread
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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