Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.


"Lettuce is like conversation; it must be fresh and crisp, so sparkling that you scarcely notice the bitter in it." -Charles Dudley Warner

The refrigerator light goes on...

This is a riff on the classic stuffed lettuce leaves that you might find in an Asian restaurant. The big difference is the amount of fat and salt that you are not going to get with this delicious version using quinoa and veggies. (Here's a recipe for a version with chicken: Asian Lettuce Wraps | Low Sodium Asian Lettuce Wraps.)

Another great way to get your whole grains, veggies and quality fats. Mediterranean diet packaged up as delicious Asian food.


Quinoa Lettuce Wraps

Servings: 2 | Serving size: about 2 1 cups

Cooking time: 30 minutes (does not include chilling time)

This recipe can easily be multiplied. Serve with Spicy Peanut Sauce.

Quinoa Lettuce Wraps with Spicy Asian Peanut Sauce - recipes from Dr. Gourmet


  • 1 cup water
  • 1/2 cup quinoa
  • 1 tsp. dark sesame oil
  • 1/2 small red onion (finely diced)
  • 4 cloves garlic (minced)
  • 1/2 large red bell pepper (finely diced)
  • 2 large green onions (thinly sliced crosswise)
  • 1 tsp. lime zest
  • 1/2 lime (juiced)
  • 2 tsp. reduced sodium soy or tamari sauce
  •  black pepper to taste
  • 8 large leaves bibb lettuce

Place the water in a small sauce pan over high heat.

When the water boils, add the quinoa, stir, and reduce the heat to simmer.

Simmer the quinoa partially covered for 12 to 15 minutes until most of the water has boiled away.

Remove the pan from the heat, cover and let stand for 5 minutes.

Fluff the quinoa and transfer to the refrigerator to cool.

While the quinoa is cooking place the oil in a medium skillet over medium high heat.

Add the onion and garlic. Cook for 4 minutes. Stir frequently.

Place the onions in a mixing bowl with the red pepper, green onions, lime zest, lime juice, soy sauce and black pepper.

Add the cooked quinoa and toss well.  

Chill well before serving.

Spoon the quinoa in individual lettuce leaves and top with Spicy Peanut Sauce.


Nutrition Facts

Serving size: about 2 cups

Servings: 2

Amount Per Serving

Calories 230 Calories from Fat 45
% Daily Value
Total Fat 5g 7%
    Saturated Fat 0.5g 3%
    Monounsaturated Fat 1.5g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 200mg 9%
Total Carbohydrate 38g 14%
    Dietary Fiber 6g 20%
    Sugars 6g
Protein 9g
Vitamin A 20% Vitamin C 74%
Calcium 6% Iron 19%
Vitamin K 120mcg Potassium 600mg