⏱ 15 min totalVegan Lentil Lettuce Wraps
Per 1 serving · 252 g · 10 ingredients
of a 2,000 cal day
- Protein12g15% of calories
- Carbs35g45% of calories
- Fat13g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Lentil Lettuce Wraps (252 g) has 288 calories, with 12 g of protein, 35 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (23% DV), dietary fiber (47% DV) and Vitamin C (31% DV). Keep an eye on saturated fat, which provides 22% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber47%
- Vitamin C31%
- Vitamin K27%
- Thiamine23%
- Vitamin B629%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin E12%
- Riboflavin (B2)15%
- Niacin17%
- Potassium17%
- Magnesium15%
Watch
20%+ of the daily value
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Coconut oil
⅛ small Onion
½ cup Lentils
⅛ tbsp Apple cider vinegar
1 leaf, large Butterhead lettuce
⅛ cup grated Carrots
¼ fruit Avocado
¼ fruit without refuse Mango
¼ tbsp Tahini
⅛ cup Alfalfa sprouts
Directions
- 1
Rinse and dry the lettuce leaves. Peel and grate the carrots; slice the avocados; peel the mango and cut into thin strips. Rinse and drain the alfalfa sprouts. Peel and finely chop the onion.
- 2
Warm the coconut oil in a large skillet over medium heat. Sauté the onion until translucent, then add the cooked lentils and cook, stirring, until heated through, about 2 minutes. Season to taste with salt and black pepper.
- 3
Remove from heat and stir in the apple cider vinegar. To assemble, place a lettuce leaf on a plate and add a spoonful of warm lentils, grated carrots, avocado and mango slices, a drizzle of tahini, and a small handful of sprouts. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (252 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 172 μg | 19% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 33 μg | 27% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 263 μg | 66% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 48 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 60 mg | 6% |
| Iron | 4 mg | 53% |
| Potassium | 809 mg | 17% |
| Magnesium | 65 mg | 15% |
| Phosphorus | 254 mg | 36% |
| Zinc | 2 mg | 18% |
| Copper | 0.5 mg | 50% |
| Manganese | 1 mg | 30% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 495 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,810 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.3 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 288 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Vegan Lentil Lettuce Wraps?
One serving of Vegan Lentil Lettuce Wraps (1 serving) has 288 calories, which works out to 115 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Vegan Lentil Lettuce Wraps high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Vegan Lentil Lettuce Wraps keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Lentil Lettuce Wraps?
255 mg per serving.
How much sugar is in Vegan Lentil Lettuce Wraps?
10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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