Bulgur and Vegetable Lettuce Wraps
This recipe comes from Cook!, the latest cookbook from Dietitians of Canada. It takes the creative idea of using lettuce as a wrap instead of the usual, dense tortilla. The filling, which uses bulgur (parboiled ground wheat) as a base and is loaded with veggies, makes a great salad on its own, especially with chickpeas as a source of protein. Bulgur can usually be found in the ethnic aisle or the natural foods aisle of the grocery store. Do not confuse with cracked wheat, which has not been parboiled and will take longer to cook. Can't find bulgur? Try whole wheat couscous for an alternative that cooks up just as quickly.
Ingredients (Makes 16 wraps)
- ¾ cup (185 mL) bulgur
- ¾ cup (185 mL) warm water
- 1 cup (250 mL) tomatoes, diced
- ½ cup (125 mL) cooked or canned chickpeas, drained and rinsed
- ¼ cup (60 mL) parsley, chopped
- 2 tbsp (30 mL) green onion, chopped
- 2 tbsp (30 mL) red onion, chopped
- 1 tbsp (15 mL) fresh mint, chopped
- 2 tbsp (30 mL) vegetable oil
- 1 tbsp (15 mL) fresh lemon juice
- ¼ tsp (1 mL) salt
- ½ tsp (2 mL) black pepper
- 1 head butter lettuce, leaves separated
Method
- In a large bowl, combine bulgur and warm water. Let stand for 30 minutes, or until bulgur is softened and liquid is absorbed.
- Add remaining ingredients except lettuce. Stir well to combine.
- To serve, top each lettuce leaf with 2 tbsp bulgur mixture. Wrap lettuce to enclose filling.
Nutrition Info (per wrap)
51 calories, 2 g fat (0.2 g saturated, 0 g trans), 0 mg cholesterol, 8 g carbohydrate (2 g fibre, 1 g sugar), 2 g protein, 61 mg sodium.
