Ingredients with Measurements:
- 4 large prickly lettuce leaves
- 1 red bell pepper
- 1/2 cup cooked quinoa
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Special equipment needed:
- Baking sheet
- Aluminum foil
Step-by-step instructions:
1. Preheat oven to 400°F.
2. Cut the red bell pepper in half and remove the seeds and stem. Place the pepper halves on a baking sheet lined with aluminum foil.
3. Roast the pepper in the oven for 20-25 minutes, or until the skin is charred and the flesh is soft.
4. Remove the pepper from the oven and let it cool for a few minutes. Then, peel off the skin and slice the flesh into thin strips.
5. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper to make the dressing.
6. In a separate bowl, mix together the cooked quinoa, crumbled feta cheese, and chopped parsley.
7. To assemble the wraps, place a prickly lettuce leaf on a plate. Spoon some of the quinoa mixture onto the center of the leaf, then top with a few strips of roasted red pepper.
8. Drizzle the dressing over the top of the filling.
9. Fold the sides of the lettuce leaf over the filling, then roll up the wrap tightly.
10. Repeat with the remaining lettuce leaves and filling.
Time:
Preparation time: 10 minutes
Cooking time: 25 minutes
Temperature:
Oven temperature: 400°F
Serving size:
4 wraps
Nutritional information:
Calories per serving: 150
Total fat: 10g
Saturated fat: 2.5g
Cholesterol: 10mg
Sodium: 200mg
Total carbohydrate: 12g
Dietary fiber: 3g
Total sugars: 3g
Protein: 4g
Substitutions for ingredients:
- Prickly lettuce can be substituted with any other large leafy green, such as collard greens or Swiss chard.
- Quinoa can be substituted with rice or couscous.
- Feta cheese can be substituted with goat cheese or blue cheese.
- Parsley can be substituted with any other fresh herb, such as cilantro or basil.
Variations:
- Add some sliced avocado to the filling for extra creaminess.
- Use roasted eggplant or zucchini instead of roasted red pepper.
- Add some sliced grilled chicken or tofu to the filling for extra protein.
Tips and tricks:
- To make the wraps easier to roll, trim the thick stem of the prickly lettuce leaves.
- Make sure to let the roasted red pepper cool before peeling off the skin, or you may burn your fingers.
- If you don't have a whisk, you can shake the dressing ingredients together in a jar with a tight-fitting lid.
Storage instructions:
These wraps are best eaten fresh, but can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
To reheat the wraps, place them in a microwave-safe dish and microwave on high for 30-60 seconds, or until heated through.
Presentation ideas:
Serve the wraps on a platter garnished with some extra parsley or sliced lemon.
Garnishes:
- Fresh parsley
- Sliced lemon
Pairings:
These wraps pair well with a light white wine, such as Pinot Grigio or Sauvignon Blanc.
Suggested side dishes:
- Roasted sweet potato wedges
- Grilled asparagus
- Tomato and cucumber salad
Troubleshooting advice:
- If the prickly lettuce leaves are too tough to roll, blanch them in boiling water for 30 seconds to soften them.
- If the roasted red pepper is too difficult to peel, place it in a plastic bag and let it steam for a few minutes before peeling.
Food safety advice:
Make sure to wash the prickly lettuce leaves thoroughly before using them, as they may contain dirt or insects.
Food history:
Prickly lettuce, also known as wild lettuce or Lactuca serriola, is a type of wild lettuce that is native to Europe and Asia. It is often used in traditional medicine for its sedative and pain-relieving properties.
Flavor profiles:
These wraps have a fresh and tangy flavor from the roasted red pepper and balsamic dressing, balanced by the nutty and salty flavor of the quinoa and feta cheese.
Serving suggestions:
These wraps make a great light lunch or dinner, and can also be served as an appetizer or snack.
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