Quinoa Lettuce Wraps are the perfect raw-cooked fusion meal to enjoy throughout the spring season. Just about any combination of raw veggies along with a few legumes and/or whole grain will do. However, with a bit of fresh herb and some spice, you can create outrageously tasty lettuce wraps like this recipe with raw cucumber, tomato, green onion, and basil. An exquisite array of textures and flavors to please any palate. This light and refreshing plant-powered meal is gluten free, easy to prepare and will make an excellent springtime lunch.
FILLING INGREDIENTS
Makes 2 servings
6 large romaine leaves
2 cups quinoa
1 cup cucumber, diced
1 cup tomato, diced
1 cup zucchini, diced
¼ cup green onions, diced
¼ fresh basil, diced
1 tbs fresh lemon juice
½ tsp sea salt
1 ½ cup Spicy Chickpeas (recipe below)
DIRECTIONS
Mix all ingredients together in a large bowl and place about 1 cup serving into each large romaine leaf. Note: If using romaine hearts, (which have smaller leaves) just make 6 smaller wraps instead of 3 larger ones. Serve with a fresh pressed juice or fresh fruit salad. Enjoy.
OIL-FREE SPICY CHICKPEAS
1 ½ cups cooked chickpeas (or 15 oz can prepared)
2 tsp lemon juice
2-3 tsp tamari (gluten free)
2 tsp chili powder
1 tsp garlic granules
½ tsp paprika
Place all ingredients together in a medium sized bowl, mix well to coat. Let sit for 8-10 minutes. Spread evenly onto a parchment paper lined cookie sheet and heat for 20-25 minutes at 400 degrees (stir them once after 10 minutes). Remove from oven and allow to cool completely before storing at room temperature in a sealed glass container for up to 5 days.
Note: because they are oil free, they will be slightly soft on the inside, instead of crispy. *By eliminating oils and adding lemon juice, this minimizes the creation of heat-generated toxins like Advanced Glycation Endproducts (AGE’s).
For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com
NUTRITIONAL INFORMATION
3 large romaine leaves with 3 cups filling
Calories: 445
Carbs: 78 g
Protein: 20 g
Fat: 7 g
Omega 3: 0.34 g
Fiber: 17 g
Calcium: 137 mg
Iron: 7 mg
Magnesium: 205 mg
Potassium: 1183 mg
Selenium: 10 mcg
Zinc: 4 mg
B1: 0.44 mg
B2: 0.40 mg
B3: 2.3 mg
B5: 0.71 mg
B6: 0.59 mg
Choline: 108 mg
Folate: 380 mcg
Vitamin C: 31 mg
Vitamin E: 2 mg
Vitamin K: 106 mg
BCAA’s
Isoleucine: 0.78 g
Leucine: 1.29 g
Valine: 0.68 g
Source: cronometer.com
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