Mushroom Lentil Wraps

With winter behind us and spring in the air, it’s the perfect time to begin incorporating lighter meals with fresh garden veggies. These savory wraps are light and delicious. You will find them equally satisfying as an appetizer or even an entree. The fresh dill and za’atar spiced cauliflower send these fresh lettuce wraps over the top by adding a burst of Middle Eastern flavor. If you’re not much of a mushroom lover, you may enjoy our Mediterranean Lettuce Wraps with za’atar spiced cauliflower

INGREDIENTS

Makes 2 servings

6 large romaine leaves (or 12 small)

FILLING

1 ½ cup cooked green lentils (or 1 can pre-cooked)
2 cups cooked wild rice
2 cups Za’atar Spiced Cauliflower (recipe below)
1 cup Garlic Mushrooms (recipe below)
12 kalamata olives, diced
½ avocado, chopped
1 tbs fresh lime juice
¼ cup fresh dill, chopped
1 tsp garlic granules
½ tsp sea salt

Rinse romaine leaves, set aside on paper towels until ready to add filling. Take remaining ingredients and gently mix together in a large bowl. Place about 1 cup serving of the filling onto each large lettuce leaf. Note: if using small leaves, place about ½ cup onto each. Serve.

OIL-FREE GARLIC MUSHROOMS

2 cups loosely packed mushrooms
2 cloves garlic, minced
2 tbs tamari
1 tbs water
Pinch of black pepper

Heat a large fry pan to medium heat. Mix the water and tamari together in a small bowl. Add the garlic and mushrooms to the heated pan, stir until they just begin to stick. Be careful not to burn them. Pour the water/tamari mixture over the mushrooms to deglaze the pan. Stir the mushrooms around gently to loosen them from the pan. Sauté until the mushrooms and pan are almost dry, about 3-4 minutes. Add the black pepper and stir gently. Set aside until ready to use.

ZA’ATAR SPICED CAULIFLOWER

1 small head cauliflower, cut into 2” pieces
1 tbs za’atar spice (found in most food stores)

Preheat oven to 350 degrees. Place cauliflower florets into a large pot filled with a vegetable steamer and fill with 1” water. Bring to boil and allow to steam until slightly soft. Place steamed cauliflower into a large bowl and add the za’atar spice, mix well to coat. Spread cauliflower evenly into a parchment paper lined cookie sheet and bake for about 10 minutes, mix cauliflower and place back into oven for another 10-15 minutes. The goal is to allow the cauliflower to dry out a bit and become lightly browned, but not to overcook to the point of becoming crispy. This avoids the creation of heat-generated toxins (carcinogens). Remove from the oven and allow to cool for a few minutes.

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NUTRITIONAL INFORMATION
3 large romaine leaves and 3 cups filling

Calories: 515
Carbs: 84 g
Protein: 28 g
Fat: 11 g
Omega 3: 0.59 g
Fiber: 24 g

Calcium: 126 mg
Iron: 8 mg
Magnesium: 166 mg
Potassium: 1670 mg
Selenium: 14 mcg
Zinc: 8 mg

B1: 0.56 mg
B2: 0.75 mg
B3: 8.3 mg
B5: 3.7 mg
B6: 1.03 mg
Choline: 148 mg
Folate: 536 mcg
Vitamin C: 75 mg
Vitamin E: 2.2 mg
Vitamin K: 120 mcg

BCAA’s
Isoleucine: 1.14 g
Leucine: 1.89 g
Valine: 1.50 g

Source: cronometer.com