Lettuce
NUTRITION FACTS
- Lettuce is the 2nd most popular vegetable in the US behind potatoes, with Americans eating about 30 lbs. of lettuce per year.
- Darker lettuces (such as romaine and red leaf ) contain higher amounts of antioxidants and nutrients than lighter lettuces (such as iceberg). Darker leaves absorb more light and use the light energy to synthesize these nutrients (via photosynthesis).
- Rich in vitamin K, A, B9, and C in addition to magnesium, calcium, and phosphorous!
LETTUCE TACOS
Hydroponic Classroom Ingredients:
Lettuce
Tomatoes
Peppers
Additional Ingredients:
Onions
Taco seasoning (can be pre-packaged or seasoning of your choice!)
Ground meat (optional) or chopped mushrooms
Shredded cheese (optional)
Salsa or guacamole (optional)
Cooking oil
Instructions:
- Add 1 tablespoon cooking oil to pan on medium heat
- Add ground meat or chopped mushrooms to pan and cook through – put aside
- Add onions, peppers, and chopped tomatoes to pan and stir fry
- Add in cooked meat (or mushrooms) and add taco seasoning
- Lower heat to simmer
- Add all ingredients including optional cheese, guacamole, and salsa to lettuce heads and enjoy!
LETTUCE CUPS WITH WHITE BEANS & BELL PEPPERS
Hydroponic Classroom Ingredients:
Lettuce (ideally 6 big leaves)
Parsley
Additional Ingredients:
Olive oil
Lemon or lemon juice
Salt and pepper
White beans (or other beans)
Bell peppers
Red pepper flakes (optional)
Instructions:
- Divide lettuce into separate leaves
- Chop bell peppers into small pieces
- Toss beans with bell pepper, parsley, oil, red pepper flakes (optional,) and 1 tablespoon lemon juice in a medium bowl
- Season with salt, pepper, and more lemon juice, if desired
- Spoon into lettuce leaves and divide into smaller servings if desired
FATTOUSH SALAD
Prep Time: 20
Cook Time: 0
Total Time: 20 minutes
Servings: 8
Hydroponic Classroom Ingredients:
Lettuce, Tomatoes, Mint
Additional Ingredients:
1 lemon
1 teaspoon pomegranate molasses (can substitute honey or maple syrup)
1 small clove garlic, minced
1 teaspoon salt
½ teaspoon black pepper
3 tablespoons extra virgin olive oil
2 large heads of lettuce, chopped
1 cup cherry tomatoes, quartered
½ red onion, thinly sliced
2 radishes thinly sliced
10 fresh mint leaves, chopped or torn (optional, can substitute for parsley)
1 handful pita chips, broken into small pieces
Instructions:
- Prepare the vinaigrette in a small bowl. Whisk the lemon juice, pomegranate molasses, garlic, salt, pepper, and olive oil until it is thoroughly combined.
- In a large bowl, combine the lettuce, tomatoes, onion, radishes, mint and pita chips.
- Pour the vinaigrette over the salad and toss until evenly coated.
Recipe Adapted from Maureen Abood https://maureenabood.com/lebanese-fattoush-salad/#wprm-recipe-container-12186
CHOPPED CHICKPEA SALAD
Prep Time: 15 minutes
Cook Time: 0
Total Time: 15 minutes
Servings: 4
Hydroponic Classroom Ingredients:
Lettuce, Bell Peppers, Tomatoes, Cucumbers
Instructions:
- To make dressing, combine olive oil, lemon juice, garlic, and oregano in a small bowl. Stir and add salt and pepper to taste.
- In a large bowl, add the remainder of the ingredients and drizzle with the dressing. Toss lightly to evenly coat ingredients in the dressing. Enjoy!
Additional Ingredients:
2 tablespoons olive oil
2 tablespoons lemon juice
1 cloves garlic, minced (or 1 tsp garlic powder)
1 teaspoon dried oregano
salt and pepper to taste
3 bell peppers, chopped
1 can chickpeas, drained and rinsed
2 cups lettuce, chopped
¼ cup red onion, diced
1 cup tomatoes, chopped
1 medium cucumber, chopped
⅓ cup feta cheese, crumbled
⅓ cup pitted kalamata olives, chopped (optional)
Recipe Adapted from Monique Volz: https://www.ambitiouskitchen.com/the-easiest-chopped-chickpea-greek-salad/
BLACK BEAN SALAD
Prep Time: 10 minutes
Cook Time: 5
Total Time: 15 minutes
Servings: 4 servings
Hydroponic Classroom Ingredients:
Lettuce, Cucumber, Cilantro
Additional Ingredients:
2 tbsp olive oil
2 cloves garlic, minced
1 tsp cumin
½ jalapeno (optional)
2 cups lettuce, chopped
1 can black beans, drained
1 medium cucumber, diced
1 tomato, diced
4 scallions, copped
1 handful cilantro
2 tbsp lime juice
Salt and pepper
Recipe adapted from Food Network Kitchen https://www.foodnetwork.com/recipes/food-network-kitchen/black-bean-salad-recipe2-2104626
Instructions:
- In a small pan, add olive oil, garlic, cumin, and jalapeno (optional). Stir and cook on low heat until the garlic has browned, about 3 minutes.
- Remove from heat and set aside.
- In a large bowl, add lettuce, black beans, cucumber, tomato, scallions, cilantro, and lime juice. Add the warmed garlic mixture to the bowl, and toss to combine. Season with salt and pepper to taste. Enjoy!
SHARE YOUR OWN RECIPE!
Is there a recipe of your own that utilizes this crop? Please complete the following form to share your recipe, and we will add it to the website: Harvest Program Family Recipes. Thank you!
