10 ways with lettuce

Reviewed by our expert panel
10 ways with lettuce

Lettuce isn’t just for salads… use it to make tacos, wraps, stir-fries, even soup!

1. Iceberg wedge

Top an iceberg lettuce wedge with a dressing made from reduced-fat mayo, lemon juice and finely chopped fresh herbs such as parsley, dill or chives. Sprinkle with a little feta cheese and walnuts.

2. Lettuce coleslaw

Substitute shredded lettuce for cabbage in coleslaw (or make it half lettuce, half cabbage).

3. Spring soup

Bring 2 cups liquid no-added-salt stock and 1 cup water to the boil. Add 1 chopped leek (white part only), half a bunch chopped celery, 1/2 cup peas and a pinch of sugar. Simmer for 20 minutes, adding a small head of chopped lettuce in the last 5 minutes of cooking. Top with croutons and parmesan cheese.

4. Egg cups

Combine 2 chopped hard-boiled eggs with a wee dollop of reduced-fat mayo and a pinch of curry powder (or more, for extra spice). Spoon into 2 lettuce cups to serve.

5. Fast and easy salad

Place 1 whole shredded lettuce in a bowl. Add shredded dill, toasted pine nuts and finely sliced spring onion. Dress with an olive oil and white wine vinegar dressing. Toss before serving.

6. San choy bow

Stir-fry 2 cloves minced garlic, grated 3cm-piece fresh ginger, 150g sliced mushrooms and 500g lean pork mince until mince browns. Add 2 teaspoons sesame oil, 2 tablespoons salt-reduced soy sauce and 2 tablespoons oyster sauce. Toss to combine. Remove from heat and fill lettuce cups with mixture. Top with bean sprouts, shredded snow peas, thinly sliced capsicum, fresh coriander and toasted sesame seeds.

7. Pea and lettuce stir-fry

In a large frying pan, stir-fry 1 chopped onion, 1 teaspoon minced garlic and 4 stalks chopped celery until softened. Add 1/2 cup liquid no-added-salt stock, 2 cups frozen peas and a pinch of dried thyme. Simmer for 5 minutes then stir through 1 1/2 cups shredded lettuce until wilted.

8. Vietnamese tofu lettuce wraps

Thinly slice 1 packet marinated tofu (any flavour) in strips. Heat in a small frying pan until warmed through. Wash 4-5 large iceberg lettuce leaves. Top each leaf with tofu strips, shredded coriander, roasted peanuts, torn fresh mint, grated carrot and shredded basil. Drizzle lightly with sesame oil and wrap leaf around filling.

9. Tacos with a lettuce shell

Use large iceberg lettuce leaves as a taco shell and fill with Mexican-spiced lean mince or beans, salsa, chopped tomatoes, reduced-fat cheese and chopped red onion.

10. Healthy ploughman’s platter

On a platter or plate, assemble chopped lettuce, slices of reduced-fat cheese, pickles or cornichons, smoked salmon and 2-3 slices rye bread.

First published: Oct 2013


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