Lettuce wraps with lentil filling

Lunch

Item Rating: 91/100

1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 4.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		6.3 g	8%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		396.8 mg	17%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	12.7 g	45%
	Sugars	4.8 g
protein		15.9 g	31%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		4.0 mg	22%
Potassium		634.9 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 56 cal (18.2%)

Protein: 63 cal (20.5%)

Carbs: 190 cal (61.3%)

About Lettuce wraps with lentil filling

Lettuce wraps with lentil filling combine fresh lettuce leaves with a hearty, plant-based lentil mixture, often flavored with a blend of spices and vegetables. Originating from global cuisines that highlight fresh, hand-held meals, these wraps have become staples in Mediterranean, Asian, and fusion dishes. Lettuce provides a low-calorie, hydrating base, while lentils are a great source of plant-based protein and dietary fiber. This dish is nutritionally balanced, offering an abundance of vitamins, minerals like folate and iron, and antioxidants, making it both light and filling. For individuals seeking a nutrient-dense, gluten-free, and vegan-friendly option, lettuce wraps with lentil filling are a popular choice.

Health Benefits

• High protein content from lentils supports muscle repair and maintenance, providing approximately 18 grams of protein per cup cooked.
• Rich in dietary fiber, lentils promote digestive health and can help regulate blood sugar levels, with about 15 grams of fiber per cup cooked.
• Loaded with folate (90% of the daily value per cup), this dish supports red blood cell production and is particularly important during pregnancy.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free

Not suitable for: Low-fiber diets

Selection and Storage

Store cooked lentil filling in an airtight container in the refrigerator for up to 4 days. Keep lettuce leaves fresh by wrapping them in a damp paper towel and storing them in a sealed bag in the refrigerator.

Common Questions About Lettuce wraps with lentil filling Nutrition

Are lettuce wraps with lentil filling high in protein?

Lettuce wraps with lentil filling offer a moderate amount of protein, primarily from the lentils. A 1-cup serving of cooked lentils provides about 18 grams of protein, making these wraps a good source of plant-based protein. However, the overall protein content will vary based on the portion size and additional ingredients.

Are lettuce wraps with lentil filling suitable for a low-carb or keto diet?

Lettuce wraps with lentil filling are not ideal for a strict keto diet due to the carbohydrate content of lentils. A 1-cup serving of cooked lentils contains about 40 grams of total carbohydrates, including 16 grams of fiber. While suitable for low-carb diets with higher fiber allowances, they may not fit within the carb limits of ketogenic diets.

What are the health benefits of eating lettuce wraps with lentil filling?

Lettuce wraps with lentil filling are nutrient-dense and offer several health benefits. Lentils are rich in fiber, which supports digestion and heart health, and contain essential nutrients like iron, folate, and magnesium. Lettuce adds vitamins A and K while keeping the calorie content low, making this dish a healthy, plant-based option.

How many lettuce wraps with lentil filling should I eat per meal?

The ideal portion depends on your nutritional needs, but typically 2-3 lettuce wraps with about 1/3 to 1/2 cup of lentil filling per wrap work well for a balanced meal. This provides sufficient calories, protein, and fiber while still leaving room for sides like vegetables or a small salad.

How do lettuce wraps with lentil filling compare to tortillas or other wraps?

Lettuce wraps are a lower-calorie and lower-carb alternative to traditional tortillas or wraps, which can contain around 150-200 calories each. The lettuce adds extra hydration and micronutrients without the refined carbs, making lettuce wraps a better option for those looking for a lighter, gluten-free substitute.

Data Sources & Scientific References