Zesty Sunflower Seed & Lentil Power Crispy Lettuce Cups

Looking for a fast, protein‑rich lunch that feels indulgent? These Crunchy Sunflower‑Seed Lettuce Cups combine the hearty texture of lentils with the nutty crunch of sunflower seeds, all tossed in a zesty lime‑chili dressing. Whipped up in under 30 minutes, they’re perfect for busy weekdays or a weekend power meal.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings

Ingredients

• 1 cup cooked green lentils, rinsed and drained
• 1 cup cooked brown rice or cauliflower rice (optional, for extra bulk)
• 2 tablespoons sunflower seeds, toasted
• 1 cup shredded carrots, julienned
• 1 cup thinly sliced red bell pepper
• 1/4 cup diced red onion
• 1 cup fresh cilantro, chopped
• 1 tablespoon lime zest
• 1/4 cup lime juice
• 1 tablespoon honey or agave nectar
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• 8-10 butter lettuce or romaine leaves, washed and stemmed

Instructions

1. 1. In a small bowl, whisk together lime juice, lime zest, honey, chili powder, cumin, salt, and pepper to create the dressing.
2. 2. In a large mixing bowl, combine cooked lentils, optional rice, toasted sunflower seeds, carrots, bell pepper, red onion, cilantro, and the prepared dressing. Toss until all ingredients are well coated.
3. 3. Arrange the butter lettuce leaves on a large platter or plate, creating a base for the filling.
4. 4. Spoon the lentil mixture evenly over each lettuce leaf, holding the leaves upright to form a cup shape.
5. 5. Gently press down to compact a bit, ensuring the filling stays inside as you eat.
6. 6. If desired, drizzle a light extra dressing over each cup for added moisture.
7. 7. Serve immediately for the best crunch, or cover loosely with foil and refrigerate for up to 2 hours.
8. 8. Before serving, sprinkle with a few extra sunflower seeds for garnish and a quick burst of flavor.
9. 9. Optional: Add a slice of avocado or a small spoonful of Greek yogurt for creamy contrast.
10. 10. Enjoy the fresh, protein‑rich crunch of every bite!

Chef's Note

For a vegan version, skip the honey and use a splash of maple syrup. Toast the sunflower seeds until golden for an extra nutty aroma.

Make-Ahead Tips

The filling can be prepared up to 4 hours in advance; keep it covered in the fridge. Assemble just before serving to maintain the lettuce’s crispness.

Substitutions

Swap lentils for cooked chickpeas, quinoa, or black beans; use almond or cashew butter as a dressing base for a dairy‑free twist; substitute lime with orange for a sweeter citrus profile.