Low Sodium Mediterranean Lettuce Wrap
Fresh, vibrant, and incredibly wholesome, this Low Sodium Mediterranean Lettuce Wrap is the ultimate guilt-free meal packed with flavor. Crisp lettuce leaves (think Butter or Romaine) serve as the perfect vessel for a nutritious filling of quinoa, low-sodium chickpeas, and a medley of fresh vegetables like cherry tomatoes, cucumber, and red bell pepper. Aromatic herbs like parsley and mint, combined with a zesty lemon-garlic dressing, bring that signature Mediterranean flair to every bite. For a protein boost, add tender cooked chicken breast, and if you’re feeling indulgent, a sprinkling of feta cheese ties it all together. With its low-sodium focus, no cook time, and only 20 minutes of prep, this recipe is ideal for a quick, heart-healthy lunch, a picnic favorite, or a light weeknight dinner. Whether you're watching your sodium intake or just craving something fresh, this Mediterranean lettuce wrap is as satisfying as it is refreshing.
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Recipe Information
Ingredients
- 8 whole leaves large lettuce leaves (such as Butter or Romaine)
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, quartered
- 0.5 cup cucumber, diced
- 0.5 cup red bell pepper, diced
- 0.25 cup red onion, finely chopped
- 1 cup low sodium chickpeas, drained and rinsed
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh mint, chopped
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1 cup cooked chicken breast, diced (optional for protein)
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 0.25 cup feta cheese (optional, to taste)
Instructions
Begin by preparing the quinoa according to package instructions if not already cooked. Set aside to cool.
In a large mixing bowl, combine the quartered cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, drained chickpeas, chopped parsley, and chopped mint.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, black pepper, and dried oregano to create a dressing.
Pour the dressing over the vegetable mixture and toss gently to coat all the ingredients evenly.
If using, add the cooked and diced chicken breast and mix again to combine.
To assemble the wraps, lay out each lettuce leaf on a flat surface. Spoon a generous amount of the Mediterranean mixture into the center of each leaf.
If desired, sprinkle a small amount of feta cheese over the top for added flavor and texture.
Fold in the sides of the lettuce leaf and then roll up to form a wrap, similar to how you would roll a burrito.
Serve immediately or refrigerate for up to 2 hours before serving for a cold, refreshing wrap.
Nutrition Facts
Calories |
1502 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.8 g | 77% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 265 mg | 88% | |
| Sodium | 868 mg | 38% | |
| Total Carbohydrate | 131.0 g | 48% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 28.9 g | ||
| Protein | 115.0 g | 230% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 636 mg | 49% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 2924 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
