Low Iodine Basil-Parsley Romaine Cups with Apple
Fresh, vibrant, and genuinely satisfying, these herb-loaded lettuce cups are the kind of dish that looks impressive but comes together in minutes. The filling layers sweet diced apple, fragrant basil, bright flat-leaf parsley, and shredded carrot — a combination that's crunchy, herby, and a little unexpected in the best way. A simple dressing of extra-virgin olive oil, apple cider vinegar, and raw honey ties everything together with just enough tang and sweetness to make each bite pop. For anyone navigating a low-iodine approach, this recipe is a natural fit. Every ingredient here — the fresh produce, olive oil, apple cider vinegar, and sea salt — falls cleanly within the guidelines without requiring any swaps or substitutions. There's no seafood, no dairy, no iodized salt, and no processed ingredients to second-guess, which makes it a genuinely stress-free option when you're being careful about what goes on your plate. The romaine leaves do double duty as both vessel and vegetable, keeping things light and crisp. A handful of toasted pumpkin seeds on top adds a satisfying nutty crunch if you want a little extra texture. Serve these right away so the cups stay crisp and the filling stays fresh — they disappear fast.
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Learn more →Ingredients
4 servings
For the cups
- 2 heads romaine lettuce hearts
For the filling
- 1 large apple, cored and finely diced
- 1 cup fresh basil leaves, thinly sliced
- ½ cup fresh flat-leaf parsley leaves, roughly chopped
- 1 medium carrot, peeled and shredded
For the dressing
- 3 tbsp extra-virgin olive oil
- 1 tbsp apple cider vinegar
- 1 tsp raw honey
- ¼ tsp fine sea salt, plus more to taste
Chef's tipFine sea salt and table salt measure the same - no conversion needed.
For serving
- 2 tbsp pumpkin seeds, toasted (optional)
Instructions
- 1
Separate the romaine hearts into individual leaves, selecting the 10–12 largest, most cup-shaped leaves. Rinse and pat completely dry, then arrange on a serving platter.
- 2
In a small bowl, whisk together the olive oil, apple cider vinegar, honey, and sea salt until the dressing is smooth and emulsified.
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