Wraps are one of the best options when it comes to grabbing a quick snack between meals. They are often made with a non-nutritious refined flour base, which can spike blood sugar levels quickly. However, with the right alternatives like lettuce, you can make your wrap wholesome and nutritious.
Divya Naik, clinical dietician at the National Institute of Mental Health and Neurosciences, Bengaluru, says, “Lettuce is a great option for people with diabetes and those who are trying to lose weight.” They provide vitamins A, C and K, folate, and minerals, she adds.
Lettuce has a water content of 95 per cent making it a perfect source of hydration. It can be transformed into a variety of dishes by adding ingredients to your taste and liking.
When wraps are made with healthy fillings rich in protein, they can also help gym goers in muscle recovery, says Naik.
The dietary fibre in lettuce promotes fullness and aids in digestion. A 2021 study published in the Journal of Recent Patents on Food, Nutrition & Agriculture, indicates that dietary fibre present in salad vegetables such as lettuce can prevent the increase in glucose and cholesterol levels.
Lettuce variants and fillings
The lettuce variants used for making wraps are butter, romaine, and iceberg. The butter lettuce is small and soft in texture while the other variants are crisp and longer in size. When it comes to flavour, romaine lettuce is said to have a more apparent sweet flavour than any other variety. There are a lot of recipes for lettuce wraps but you can always customise yours. Adding lean protein and colourful vegetables can keep you full for a longer period of time and help curb cravings.
Naik says, “You can add steamed vegetables like carrot, beans, cauliflower, grilled paneer or shredded steamed or boiled chicken, chopped onion and tomato, and cucumbers.”
Other ingredient options include:
- Tofu
- Eggs
- Mushrooms
- Capsicum
- Sprouts
- Legumes like chickpeas, kidney beans and lentils
- Cheese
If you wish to add more flavour, consider adding the following:
- Chilli sauce
- Soy sauce
- Vinegar
- Honey syrup
- Maple syrup
- Mixed herbs
- Crushed peanuts
- Yoghurt
- Kimchi
- Sesame seeds
Here is a quick, easy, and delicious lettuce wrap recipe! Try it out and let us know your thoughts in the comments section below.
Paneer lettuce wrap recipe
Paneer is known for its rich protein content. Vegetables like capsicum and carrots add to the health benefits as they are rich in vitamins A and C, antioxidants, and beta-carotene. When consumed regularly, they support the immune system and reduce the risk of developing chronic health conditions.
Ingredients
- 5 butter lettuce leaves
- 1 tbsp oil
- 350gmpaneer, crumbled
- 1 carrot, grated
- 1 red bell pepper, chopped
- 2 garlic cloves, minced
- 1 tbsp soy sauce
- 1 tbsp lemon juice
- 1 tbsp honey
- 1 tbsp vinegar
- 1 tbsp chilli sauce
- Salt to taste
- Pepper
Servings – 5
Directions to make
- Heat oil on medium flame and add crumbled paneer to it.
- Sauté for about 3-5 minutes until they turn golden brown.
- Add garlic, carrot, red bell pepper and sauté till the vegetables are soft.
- Mix soy sauce, lemon juice, chilli sauce, honey, vinegar, salt, and pepper in a small cup.
- Pour evenly over the mixture in the pan and stir well.
- Wrap this mixture in a lettuce leaf. Serve it with sauce or dips like hummus and enjoy.
