Thai Lettuce Boats

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In celebration of national meat-free day, (yup it’s a thing & yay to everyone who participated!) I made this quick & simple recipe that featured fresh flavors that were refreshing & light (also gluten-free & vegan of course!)

Further Food Nutritionist Commentary:

If you are thinking about cutting back on how much meat you eat, consider the practice of Meatless Mondays. Try out a plant-based meal like these Thai lettuce boats on Mondays, and you may find that you are eating more veggies and your grocery bill is cheaper! Legumes like edamame, lentils, & beans provide a good amount of protein and fiber, and can be used in place of meat in many recipes.

This recipe is high in unsaturated (healthy) fats that are important for cardiovascular health. Unsaturated fats help to lower your total and LDL (bad) cholesterol, as well as reduce your risk of heart attack or stroke.

By Alex Lane MS, RDN/LD

Thai Lettuce Boats

  • Prep Time: 5 mins
  • Cook Time: 5 mins
  • Servings: 2

Ingredients

For the lettuce wraps:

3-4 big romaine leaves
1 cup rice noodles
1/2 cup red onion (chopped)
1/2 cup scallions (chopped)
1/2 cup shredded lettuce
1/4 cup red cabbage (chopped)
1/2 cup edamame
himalayan pink salt (to taste)

 

 

For the peanut sauce:

1 garlic clove
1 tablespoon of sesame oil
2 tablespoons of hoison sauce
1 tablespoon rice vinegar
a bit of sriracha sauce
a few dashes of coconut aminos in place of soy sauce
1/3 cup of creamy all natural peanut butter

Instructions

  1. Wash romaine leaves & fill with rice noodles.
  2. Top the boats with chopped red onion, scallions, shredded lettuce & red cabbage.
  3. Cook edamame & add them to the lettuce boats for an added protein kick.
  4. salt the remainder of edamame with himalayan pink sea salt.

For the peanut sauce:

  1. Blend all ingredients in a food processor and enjoy! If the sauce needs thinning, just add some water.

**Caution: this peanut sauce is addicting!**

 

Wash romaine leaves & fill with rice noodles. Top the boats with chopped red onion, scallions, shredded lettuce & red cabbage. Cook edamame & add them to the lettuce boats for an added protein kick. salt the remainder of edamame with himalayan pink sea salt. For the peanut sauce: Blend all ingredients in a food processor and enjoy! If the sauce needs thinning, just add some water. **Caution: this peanut sauce is addicting!**  

Nutrition Information

Per Serving:  Calories: 319; Total Fat:19g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 308mg; Potassium: 208mg; Carbohydrate: 30g; Fiber: 5g; Sugar: 7g; Protein: 10g


Nutrition Bonus: Vit A: 81%; Vit C: 24%; Iron: 5%

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