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Vegetable Lettuce Wrap
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Friendly URLs: /vegetable-lettuce-wrap
20 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
feta cheese
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
feta cheese
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
feta cheese
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.2% of RDA
• Calories: 12.4% of RDA
• Carbs: 9.3% of RDA
• Fat (total lipid): 20.5% of RDA
• Fiber: 17.2% of RDA
• Fructose: 9.8% of RDA
• Protein: 9.0% of RDA
• Sodium: 29.4% of RDA
• Sugar: 41.6% of RDA
• Vitamin A (IU): 147% of RDA
• Vitamin B6: 45.0% of RDA
• Vitamin C: 271% of RDA
• Iron: 3.4% of RDA
• Magnesium: 18.3% of RDA
• Manganese: 8.9% of RDA
• Niacin: 16.0% of RDA
• Potassium: 23.8% of RDA
• Zinc: 12.7% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
25.6
g
Calories
247
 
Fiber
4.80
g
Iron
0.648
mg
Protein
10.2
g
Sodium
397
mg
Sugars
13.0
g
Fat (total lipid)
12.6
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
12
leaves
+
-
 
 
1
cup
+
-
 
crumbled.
 
1
whole
+
-
 
kernels cut off, leave in whatever shape/size they come off.
 
1
whole
+
-
 
ends trimmed, seeded, sliced.
 
1
cup
+
-
 
leaves only.
 
1
whole
+
-
 
seeded and diced.
 
3
whole
+
-
 
sliced.
 
3
whole
+
-
 
diced.
 
2
stalks
+
-
 
chopped.
 
1
tbsp
+
-
 
 
1
whole
+
-
 
diced.
 
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PREPARATION
PREPARING THE VEGETABLES
1.
In a large skillet or nonstick pan, add the olive oil over medium-high heat.
2.
Once pan is hot, add the corn, sliced red chili pepper, diced sweet onion, and red bell peppers.
3.
Cook for 5-7 minutes or until vegetable soften but don't get too soft.
4.
In a large bowl, add the mixture from the pan with the green onions, celery, parsley, and tomato. Mix well.
ASSEMBLING THE WRAPS
5.
Spoon a few spoonfuls of the vegetable mixture onto a lettuce leaf.
6.
Sprinkle crumbled feta over the vegetables and pepper if desired, to taste.
NOTES, TIPS, TRICKS, HINTS, ETC:
If ears of corn aren't available, use 1 cup of frozen corn.
 
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 247
Protein 10.2 g
Carbohydrates 25.6 g
Iron 0.65 mg
Fiber 4.80 g
Calcium 32.2 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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