Lunch

Mung Bean and Avocado Lettuce Wraps

Creamy avocado, lime and mung beans in crisp lettuce leaves.

15 min Serves 2 Weighed USDA ingredient estimate

Mung beanWhole mung beansPlant proteinNo cooking requiredUnder 15 minLower sodiumVegetarianHigh fiber

Full recipe: 4 portions; One quarter of the finished recipe; divide all vegetables and dressing equally
Serving size: One quarter of the finished recipe; divide all vegetables and dressing equally
Servings per batch: 4

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains:

Ingredients

Prepare 2

Preparing: 2 servings

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Sweetness choices — tap to lower sugar

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Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

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Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — One quarter of the finished recipe; divide all vegetables and dressing equally

Calories	241
Total fat	11.39 g
Saturated fat	1.69 gKeep low
Sodium	15 mgLow
Total carbohydrate	29.26 g
Fiber	13.13 gHigh
Total sugars	4.99 g
Added sugars	Not available
Protein	9.48 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Calculation basis & sources

Sum each USDA per-100-g value times its edible grams, then divide by 4. Eight nutrients estimated. Mung beans, mature seeds, cooked, boiled, without salt: 404 g, https://fdc.nal.usda.gov/food-details/174257/nutrients; Oil, olive, salad or cooking: 13.5 g, https://fdc.nal.usda.gov/food-details/171413/nutrients; Avocados, raw, all commercial varieties: 200 g, https://fdc.nal.usda.gov/food-details/171705/nutrients; Lettuce, cos or romaine, raw: 200 g, https://fdc.nal.usda.gov/food-details/169247/nutrients; Tomatoes, red, ripe, raw, year round average: 250 g, https://fdc.nal.usda.gov/food-details/170457/nutrients; Lime juice, raw: 40 g, https://fdc.nal.usda.gov/food-details/168156/nutrients; Onions, spring or scallions (includes tops and bulb), raw: 40 g, https://fdc.nal.usda.gov/food-details/170005/nutrients. Whole cooked beans are not sprouts or split dal. Added-sugar values are not established by the SR Legacy records and remain unavailable in canonical screening; no automatic verified claim. Golden bowl uses USDA household equivalents: cooked beans 404 g, broccoli 182 g, pepper 119 g, zucchini 196 g, spinach 60 g, oil 13.5 g, garlic 6 g, ginger 2 g, cumin 2.1 g, turmeric 1.5 g, lemon 30.5 g, parsley 15 g, pepper 0.5 g. No professional review or measured finished yield claimed.

USDA FoodData Central SR Legacy, weighed ingredients

Source data checked 2026-11-02; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

Fully cooked unsalted whole mung beans provide plant protein and fiber. Olive oil replaces higher-saturated-fat cooking fats; no salt or sweetener is added in these formulations.
Count total carbohydrates for your actual portion and complete meal. This is not diabetes approval or a prediction of your blood glucose; use the existing Diabetes Meal Planning review and your account targets.
Weights are edible amounts: beans, rice and bulgur are weighed after cooking; vegetables before cooking. Total time starts with cooked beans; allow an additional 25–40 minutes or the package time if starting dry.
Sort and rinse dry mung beans, bring to a boil in ample water and simmer until fully tender according to the package. Sprouts are not equivalent; cook sprouts thoroughly and avoid raw sprouts if at higher risk from foodborne illness.
Refrigerate within 2 hours (1 hour above 90°F / 32°C) in shallow containers. Follow Storage & Meal Prep Tips below; reheat leftovers to 165°F / 74°C. Fresh lettuce, avocado and raw cucumber lose texture when frozen.
Prep 15 minutes; cooking 0 minutes. Independently authored, not kitchen-tested or professionally reviewed. Brand substitutions and additional accompaniments need recalculation.

Storage & Meal Prep Tips

Applies to: Fresh assembled salad, after assembling. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After assembling: refrigerate and enjoy within 1 day — dressed greens wilt quickly.

Freezer: Does not freeze well. Fresh greens and raw vegetables lose their crunch when frozen — a texture limit, not a safety one.

To reheat or serve: Serve cold or at room temperature.

Meal prep tip: Prep the components ahead and toss just before serving.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Mango with lime

Fruit side

Swiss cheese cubes

Cheese side

Baked corn tortilla crisps

Crunchy side