There are a plethora of reasons why we, as dietitians, love our lentils! They are a nutritional powerhouse containing 12g of fibre (almost half of your daily requirement), 13g of protein, and more potassium than the quantity found in a large banana – all that in just 3/4 of a cup. Lentils contain more folate than any other plant food, are considered a high iron food and are low on the glycemic index.
In addition, lentils are easy to cook, don’t require soaking overnight and go well in almost any dish. Try this recipe and see for yourself!
Pork & Lentil Lettuce Wraps
Makes 6-8 servings.
Recipe adapted from Lentils.ca
- Canola oil, for cooking
- 1 red pepper, seeded and diced
- 1/2 lbs ground pork or turkey
- 1/3 cup canned water chestnuts, chopped
- 1 cup canned or cooked lentils*, drained and rinsed
- 2 green onions, chopped
- 1/4 cup hoisin sauce or to taste
- Butter or romaine lettuce leaved for serving
*Cook as per instructions on the package
- In a large, heavy skillet, heat a drizzle of oil over medium-high heat and sauté the pepper for 3-4 minutes until soft.
- Add the ground meat and cook, breaking it up with a spoon until meat is no longer pink.
- Add the water chestnuts, lentils and green onions and cook for another 2 minutes.
- Add the hoisin sauce and stir until well combined.
- Serve the lentil mixture warm with the lettuce leafs for guests to fill, wrap and eat.
|Calories (kcal)||122||Protein (g)||8.7|
|Carbohydrates (g)||10.6||Fat (g)||5.2|
|Sugar (g)||4.1||Saturated Fat|
|Fibre (g)||1.9||Sodium (mg)||232|