Vegan Mediterranean Lettuce Wrap
Bright, fresh, and bursting with flavor, these Vegan Mediterranean Lettuce Wraps are the perfect no-cook solution for a quick and healthy meal or appetizer. Crisp romaine lettuce leaves act as the base for a vibrant filling of cherry tomatoes, crunchy cucumber, red onion, kalamata olives, and protein-packed chickpeas, all tossed in a tangy, garlicky lemon-olive oil dressing seasoned with cumin and fresh parsley. Not only are these wraps packed with bold Mediterranean flavors, but they’re also gluten-free, dairy-free, and ready in just 15 minutes. Ideal for light lunches, summer gatherings, or an easy weeknight dinner, these lettuce wraps are a guilt-free way to enjoy a refreshing and nutrient-dense dish that satisfies.
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Recipe Information
Ingredients
- 8 leaves romaine lettuce leaves
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.25 cup red onion
- 0.5 cup kalamat olives
- 1 cup canned chickpeas, drained and rinsed
- 0.25 cup fresh parsley
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
1. Separate the romaine lettuce leaves carefully, wash them thoroughly, and pat dry. Set aside.
2. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, slice the kalamata olives, and roughly chop the fresh parsley.
3. In a large mixing bowl, combine the cherry tomatoes, cucumber, red onion, kalamata olives, chickpeas, and parsley.
4. In a small mixing bowl, whisk together the lemon juice, olive oil, minced garlic, ground cumin, salt, and black pepper to create the dressing.
5. Pour the dressing over the vegetable and chickpea mixture, tossing everything together until well coated.
6. Spoon equal portions of the mixture onto the center of each romaine lettuce leaf.
7. Serve immediately as a refreshing and healthy meal or appetizer.
Nutrition Facts
Calories |
741 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.0 g | 67% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3084 mg | 134% | |
| Total Carbohydrate | 61.0 g | 22% | |
| Dietary Fiber | 20.6 g | 74% | |
| Total Sugars | 15.5 g | ||
| Protein | 16.1 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 215 mg | 17% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1540 mg | 33% | |
*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.
