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Lettuce

Lettuce is much more than just a salad base. This fresh, leafy vegetable works in any season and complements a variety of dishes. From crisp lunch salads to lettuce wraps or even grilled lettuce on the barbecue, there are countless ways to enjoy it. Uncover surprising health facts, hacks and all things crisp and leafy—right here!

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Lettuce recipes

Lettuce is a staple in cuisines around the world. Here are some delicious ways to bring variety and global flavours to your plate: 

  • Iceberg lettuce – Toss iceberg lettuce with your favourite vegetables, a protein like chicken or tofu, and a light vinaigrette for a refreshing salad.
  • Caesar salad – An American classic featuring Cos lettuce, crunchy croutons, Parmesan cheese and a creamy anchovy dressing. 
  • Thai chicken lettuce wraps – Crunchy leaves filled with spiced chicken, fresh coriander and a tangy lime dressing. 
  • Salade Niçoise – A French favourite with tuna, eggs, green beans and olives. Perfect for a light pre-workout meal.
  • Turkish yogurt salad – Finely chopped lettuce mixed with cucumber, yogurt, garlic and dill. Great as a side dish or a refreshing dip. 
  • Grilled little gem – Lightly grilled and served warm with a lemon-garlic dressing, adding a subtle charred flavour to your greens.

Types of lettuce

Lettuce comes in a variety of shapes, textures and flavours – ranging from soft and mild to crisp and peppery. Choosing the right type for your dish makes all the difference. Here are a few: 

  • Iceberg lettuce – Crunchy texture and mild flavor, making it a great addition to salads and sandwiches for added crispness.
  • Butterhead lettuce – Soft, slightly sweet leaves. Perfect for salads or sandwiches.
  • Cos lettuce – Firm and crisp. Perfect for warm dishes or a classic Caesar salad.
  • Oak leaf lettuce – Loose, tender leaves with a subtle nuttiness, adding a decorative touch to salads.
  • Coral lettuce – Frilly and vibrant varieties with a crisp bite, great for mixed salads.
  • Rocket – Bold and peppery, adding a punch of flavour to salads and pizzas.
  • Radicchio – Deep red with a slightly bitter note. Pairs beautifully with sweet ingredients like pear or honey dressing.
  • Gem lettuce – A compact Cos variety with firm leaves, excellent for grilling or stuffing.

Preparing lettuce

Grilled lettuce

Lettuce doesn’t always have to be served cold! Try grilling Cos or gems briefly in a griddle pan or on the barbecue. The leaves warm up and caramelise slightly, yet maintain their structure. Delicious with a creamy dressing, Parmesan cheese and toasted pine nuts for a delicious twist.

grilled lettuce

Lettuce wrap

Large leaves of a Cos or butterhead lettuce make perfect natural wraps. Fill them with rice, chicken, vegetables or falafel for a light and refreshing meal – perfect for a quick lunch or picnic. Plus, they’re naturally low in carbs!

wrap lettuce

Braised lettuce

Lettuce can also be gently braised in a pan with butter, garlic and a splash of stock. Little gem and Cos lettuce work particularly well, turning soft and delicate – a surprisingly delicious side dish.

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Delicious
recipes
with lettuce

Crunchy Cos lettuce cups filled with stir-fried mushrooms and pickled pink ginger
Cook time
20 minutes
Sticky eggplant in lettuce wraps
Cook time
60 minutes
Quick iceberg salad
Cook time
20 minutes
Chickpea burger with red onion and Salanova
Cook time
30 minutes
Tofu lettuce wraps
Cook time
20 minutes
Tuna salad sandwich with grilled capsicum
Cook time
20 minutes
Grilled Little Gem lettuce with Bagna Cauda
Cook time
15 minutes
Speedy Waldorf Salad
Cook time
10 minutes
Grilled chicken salad with strawberries and croutons
Cook time
25 minutes
Salad with cherry tomatoes and burrata
Cook time
30 minutes
More delicious recipes

Know your veg

Buying and storing Flavour pairings Hacks and tips Season
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Buying and storing lettuce

Fresh lettuce should feel crisp and vibrant – avoid limp or discoloured leaves. Store it in the fridge, ideally in an open bag or container with a piece of paper towel to absorb excess moisture. This simple trick helps keep it fresh for longer.

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Best flavour pairings with lettuce

  • Vegetables: cucumber, tomato, capsicum, avocado
  • Herbs and spices: chives, dill, parsley, mint
  • Dairy: feta, goat’s cheese, mozzarella, Parmesan
  • Nuts and seeds: walnuts, pine nuts, sunflower seeds
  • Other: balsamic vinegar, mustard, honey, olive oil, boiled eggs
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Lettuce hacks

  • Want to take your salad to the next level? Mix different types of lettuce for a variety of flavours and textures. For the perfect finishing touch, toss it with a homemade dressing made from oil, vinegar and a touch of mustard – quick, simple and so much better than store-bought!
     
  • Lettuce isn’t just for salads! Crisp leaves make a great alternative to chips or crackers – perfect for dipping in hummus or yoghurt-based dips. A light, refreshing and healthy snack that’s ready in seconds.
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When is lettuce in season?

Lettuce is generally available all year round, but its peak season depends a bit on the climate zone and the type of lettuce.

Frequently
Asked
Questions
Lettuce

When it comes to nutrition, different types of lettuce offer slightly different benefits. Rocket, for example, contains more calcium and vitamin K, whilst Cos is rich in folate. Since each variety has its own unique nutrient profile, there’s no single ‘healthiest’ option – mixing different types is the best way to maximise their benefits!

Rocket is a type of lettuce that contains relatively high amounts of iron. Per 100 grams, it can contain about 2.6 mg of iron, which is significantly more than Iceberg lettuce, which contains only about 0.3 mg per 100 grams.