Broccoli rice & quinoa lettuce wrap
Are you looking for a refreshing and light meal that will cool you down on these hot summer days while providing your body with nutrients?
Here is a simple recipe for broccoli & quinoa lettuce wrap that is easy to prepare, affordable, and nutritious.
For me, broccoli and quinoa are those superfoods that have helped me keep endo at bay and get through menopause well over the years. I can call them my health heroes.
I love wraps, and whenever possible, I avoid the carbs from tortillas by switching to lettuce wraps. They are fresh, crunchy, and healthier. I prefer to use romaine lettuce for my wraps because its leaves are the perfect size for lettuce wraps.
Let us take a look at the main ingredients:
Both quinoa and broccoli are high in fiber, essential for lowering your risk of colon cancer, type 2 diabetes, and more. So fiber supports a healthy gut microbiome (the good bacteria in your gut) and helps with weight loss by limiting overeating.
Quinoa contains a relatively high amount of protein, and protein keeps you feeling fuller longer. One cup (185 grams) of cooked quinoa contains 8.1 grams of protein.
According to the ancient Greek physician Hippocrates, “every disease begins in the gut.”
Studies have shown that nearly 70 percent of our immune system is in the intestine. So if you take care of it, you’ll stay healthy.
Quinoa was assessed in a 2016 study for its function as a prebiotic. Prebiotics are “fuel” for the beneficial bacteria in your gut.
Studies suggest that quinoa may improve gastrointestinal health by balancing the levels of good gut bacteria.
In addition, fiber is needed to eliminate toxins (such as pesticides) and excess estrogen from the body, which is critical for preventing endometriosis flare-ups.
Both broccoli and quinoa are low in calories but rich in nutrients and antioxidants that support our health.
Antioxidants help fight free radicals, which are responsible for the aging process.
For whom are these lettuce wraps suitable?
Anyone committed to a healthy lifestyle can include the Broccoli rice & quinoa lettuce wrap recipe in their diet, as can people on a gluten-free diet, those who prefer a healthy, delicious meal, or those who want to maintain a healthy weight.
These vegan lettuce wraps are fresh, light, full of fiber and protein, and great for a nutritious lunch or vegan get-together with friends.
When creating this nutritious vegan meal, I also kept in mind women struggling with endometriosis or trying to cope with menopause.
These lettuce wraps help keep menopause-related weight gain at bay because they are rich in fiber and protein, as well as minerals and vitamins.
Why is that, you may be wondering?
Broccoli and quinoa contain essential nutrients but have fewer calories. High-fiber foods can help prevent weight gain during menopause.
Because metabolism slows, menopausal women do not need the same calories as they did in their younger years. Now is the right time to make a change: quality over quantity.
Menopausal women must ensure they consume enough nutrients to prevent health problems such as osteoporosis and heart disease.
Broccoli and quinoa can give your body some nutrients you need during menopause. Plus, they can help with weight control and even relieve some symptoms of menopause.
I include both in my diet to provide my body with all the nutrients it needs to get through menopause well.
What ingredients do you need to make broccoli rice & quinoa lettuce wrap?
One romaine lettuce
250 g organic broccoli florets.
250 g cooked white quinoa (from about 100 g raw quinoa).
Four sprigs of green onions
2 tbsp. extra virgin olive oil
¼ turmeric powder (optional) for the broccoli rice
Salt and pepper
Soy sauce to serve (optional)
You can also add some canned corn to the wrap filling.
For non-vegans, this broccoli rice & quinoa lettuce wrap is excellent for increasing your intake of healthy foods like broccoli and quinoa. You can pair them with your favorite steak, organic sausage, or your favorite meat.
How to prepare broccoli rice & quinoa lettuce wrap?
Preparation time: 30 mins
Makes 10 to 15 servings
Step 1: Cook quinoa first
How to cook quinoa?
Soak the quinoa for at least 15 minutes before cooking to remove the bitter taste:
Rinse the quinoa thoroughly.
Place the quinoa in a bowl and cover with water. Add a pinch of salt and one teaspoon of lemon juice.
Let the quinoa soak for 15 minutes at room temperature.
Drain and rinse again.
Note: A rule of thumb for perfectly cooked quinoa is two parts water to one part quinoa.
Place the water (according to the ratio) and quinoa in a pot. Sprinkle a pinch of salt and bring to a boil.
Let the quinoa cook over low heat, without a lid, until it has absorbed all the water. It usually takes about 15 minutes. Once the quinoa is cooked, cover it and let it rest for 10 minutes.
Step 2: Prepare the broccoli rice.
Wash the broccoli under running water and drain in a colander for a few minutes.
Dry: Place the broccoli on a kitchen towel to dry. Let it drain for a few minutes.
Food processor: place the broccoli florets in a food processor and chop until rice grain-sized pieces form.
Scrape down the sides of the food processor to process the florets evenly.
Add one tablespoon of olive oil to a skillet and heat over medium heat.
Add the broccoli, turmeric, salt, and pepper.
Saute for about 5 minutes or until cooked to your liking.
Set aside and allow to cool.
Step 3: Saute the quinoa for 2 to 3 minutes. It will give the quinoa more flavor.
Place a large skillet over medium heat. Add one tablespoon of olive oil.
Add the quinoa and sprinkle with salt and pepper.
Stir-fry it for 3 minutes or to your liking.
Step 5 Prepare the Broccoli rice & quinoa lettuce wrap.
Fill the broccoli and quinoa mixture evenly into the lettuce wraps and garnish with chopped green onions.
Spicy: Make these vegan lettuce wraps spicy if you like that. Since I can not tolerate spicy foods, I limit the dish’s spiciness to a bit of turmeric and black pepper.
Sauce: Broccoli rice & quinoa lettuce wrap taste great with soy sauce. I love dipping my lettuce wrap into soy sauce.
Salad: Pair these lettuce wraps with your favorite salad. A simple salad of green onions, tomatoes, radishes, and a drizzle of olive oil, apple cider vinegar, salt, and pepper goes well with these lettuce wraps.
If you recreate these broccoli rice & quinoa lettuce wraps, let me know by sharing your pictures on Instagram and tagging them with the hashtag #healthywomanstyle, or leave a comment below.
Your feedback means a lot to me because it gives me the creative push to develop more exciting recipes or interesting content.
Until next time, let your hair down and stay healthy.
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