As the warm weather arrives, a variety of lettuces will also appear in the food stores and farmers markets. It’s the perfect time to experiment with fresh lettuce wraps and give bread a rest for a while. These Mediterranean Wraps are incredibly satisfying with a balanced combo of raw and cooked whole food ingredients. The filling includes lentils as a healthy plant-based protein with fresh raw veggies, za’atar spiced cauliflower and red skin potatoes. These wraps also include a hefty dose of whole food fats (olives and avocado), so no need for oils or other refined fats.
INGREDIENTS
Makes about 2 servings
6 large romaine leaves
FILLING
1 ½ cup cooked lentils (or 15 oz can premade)
2 cups za’atar spiced potatoes (recipe below)
2 cups za’atar spiced cauliflower (recipe below)
1 cup cherry tomatoes, sliced in half
12 kalamata olives
½ avocado, chopped
¼ cup fresh dill, chopped
1 tbs lime juice
1 tsp garlic granules
1 tsp garam masala
½ tsp sea salt
Place filling ingredients into a large bowl and toss gently to combine. Place about 1 cup serving of filling onto each of the 6 large romaine leaves. Note: if using romaine hearts, place ½ cup filling onto 12 of the smaller romaine leaves).
ZA’ATAR SPICED CAULIFLOWER AND POTATOES
1 small head cauliflower, cut into 2” pieces
2 medium red skin potatoes, rinsed and chopped into 1” pieces
1 tbs za’atar spice (found in most food stores)
Preheat oven to 350 degrees. Place potatoes into a large pot filled with a vegetable steamer and fill with 1” water. Bring to boil and allow to steam for 8-10 minute. Add the cauliflower florets to the potatoes (the cauliflower take less time to cook). Let cook for 10-12 more minutes or until slightly soft. Place steamed potato and cauliflower into a large bowl and add the za’atar spice, mix well to coat. Spread cauliflower and potatoes evenly onto a parchment paper lined cookie sheet and bake for about 10 minutes, mix cauliflower/potatoes and place back into oven for another 10-15 minutes. The goal is to allow the cauliflower/potatoes 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: 500
Carbs: 84 g
Protein: 23 g
Fat: 11 g
Omega 3: 0.44 g
Fiber: 24 g
Calcium: 136 mg
Iron: 9 mg
Magnesium: 152 mg
Potassium: 2350 mg
Selenium: 6.20 mcg
Zinc: 3.60 mg
B1: 0.57 mg
B2: 0.49 mg
B3: 6.40 mg
B5: 3 mg
B6: 1.14 mg
Choline: 155 mg
Folate: 540 mcg
Vitamin C: 106 mg
Vitamin E: 2.30 mg
Vitamin K: 129 mg
BCAA’s
Isoleucine: 0.90 g
Leucine: 1.47 g
Valine: 1.11 g
Source: cronometer.com