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Eating More Plant Based in 2023? Try this Lentil Lettuce Wrap!

Plant based meals are definitely trending in food and nutrition this year and we're only 4 weeks in! This is definitely a trend that my dietitain heart approves of. Eating more plant based proteins is associated with lower risk of chronic disease like type 2 diabetes, heart disease and some cancers. It can also help you on your weight loss path. This recipe sounds difficult, but it comes together in about 20 minutes and is packed with nutrients!

Lentil Lettuce Wraps

Ingrendients: 1 15 oz can of cooked lentils, drained and rinsed - look for the salt free lentils!

1/2 Tbsp olive oil

1/2 red bell pepper, chopped

1/2 cup chopped onion

1 cup matchstick carrots

1 Tbsp minced garlic

1 Tbsp peeled, minced fresh ginger

1 8oz can water chestnuts, drained, rinsed, and chopped into bite size pieces

1 head of butter lettuce leaves, rinsed, dried, and separated.

1/4 cup chopped green onion


1/4 cup hoisin sauce

2 Tbsp soy sauce

1 Tbsp rice vinegar

1 tsp sesame oil


Heat olive oil in medium saute pan. Add onion, bell pepper and saute until onions soften. Add carrots, garlic, and ginger. Saute a minute longer. Mix in lentils and stir. In a separate bowl, whisk together sauce. Slowly add to the lentils, mixing and tasting along the way. Add in water chestnuts and toss together. Add filling to lettuce leaves. Sprinkle with green onion. Enjoy!

*Note that I only make half the sauce to save on sodium for me. I recommend making the whole batch of sauce, then add slowly and taste along the way. You may be surprised that you only need half as well! Save the other half for next time - it can be kept in the fridge in an air tight container.

Lentils are a great source of protein and fiber, both of which are key nutrients for weight loss. They help fill you up for a longer period of time. You don't have to be a vegetarian to enjoy the benefits of beans and lentils, just work on adding them throughout the week and enjoy their many benefits! Let me know if you try them and stay tuned for more plant focused meals and ideas.


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