Healthy Lettuce Wraps | How to make Healthy Lettuce Wraps

By Amrita Iyer  |  16th Mar 2018  |  
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  • Healthy Lettuce Wraps, How to make Healthy Lettuce Wraps
Healthy Lettuce Wrapsby Amrita Iyer
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About Healthy Lettuce Wraps Recipe

Seeing the current situation of sedentary life,pollution and adulteration of food items,I have come to a conclusion that apart from the changes in lifestyle and food,I will also change the kind of food I eat per day to have a balance in the body for digestion and other related functions.I have started planning what kind of foods to have,how to use and combine items which we use in a particular way into delicious and healthy treats which are easy to prepare and delicious to eat,which fill our tummy and keep us satisfied for a longer time. I chanced upon an article where the dietician spoke of the Lettuce Leaf being used as a wrap with Quinoa and chickpeas (safed Chana).I just loved this idea and planned today’s lunch this way!I had a whole head of Lettuce and boiled chickpeas in the refrigerator.I did not have Quinoa and substituted Broken Wheat (dalia) for the same!Some Paneer (I love it and cannot live without it),freshly cut veggies and a delicious dressing sauce finished this lovely lunch!

Healthy Lettuce Wraps

Ingredients to make Healthy Lettuce Wraps

  • 10 – 12 large Lettuce Leaves
  • Hot water to immerse the leaves in
  • For the salad :
  • 4 tbsp Broken wheat (dahlia)/Quinoa/Bulgur
  • 1 tsp salt
  • 1 cup salted,boiled Chickpeas (Safed Chana)
  • 7 – 8 low fat paneer cubes
  • 1/2 of a tomato – cubed
  • 2 tbsp Chilli Oil/Olive Oil mixed with 1 tsp Chilli Flakes/1 tsp red chilli powder
  • 2 tsp Green Coriander Chutney (make it by blending 2 cups coriander leaves,4 green chillies,salt,4 cloves Garlic and 1 inch piece Ginger to a fine paste adding 3 – 4 tbsp water)
  • 2 tsp lemon juice/Juice of 1/2 a lemon
  • 1 tsp white/black pepper powder
  • 2 tbsp coriander Leaves

How to make Healthy Lettuce Wraps

  1. Prepare the leaves : Soak the Lettuce leaves in a saucepan full of hot water for 2 – 3 minutes.Then drain the water and put them into ice water to shock them.Take them out and arrange on a kitchen towel.
  2. Press a clean dry towel over them to absorb excess water.Keep them on a plate.
  3. Make the salad : Boil the broken wheat in 1 cup salted water.As the water starts boiling,add the Paneer cubes and boil for 4 – 5 minutes till the broken wheat is cooked and soft.
  4. Drain both paneer and broken wheat in a colander.Add the chickpeas in a bowl and mix in the prepared broken wheat and paneer cubes.Add all the other ingredients and mix together till amalgamated.
  5. Serving the wraps : Keep the Lettuce leaves on a serving plate and flatten them out.Put 1 tbsp of the salad on top.Roll the leaf along with the salad and eat for a delicious and healthy lunch or a great low calorie snack!

My Tip:

I used Romaine Lettuce but you can use Iceberg Lettuce if you like as the leaves resemble a cup!So that would be even better as the “cups” enclose the filling! I added homemade Green Coriander Chutney to the Wraps to give it a lovely taste!The Chickpeas tasted heavenly with it! For a change I used my homemade Chilli Oil (I dunked Thai Chillies bought 3 months back into 500 ml Olive Oil and this was ready within a fortnight)!You can use Olive Oil and sprinkle chilli flakes or red chilli powder!This is much better than the flour wraps we get which has gluten,oil,spice and calories!Eat healthy for at least one day of the week and see your body love you for it!

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