Lentil and Vegetable Wrap
Hearty, spiced lentils tucked into soft tortillas with fresh, crunchy vegetables and a tangy yogurt spread. A satisfying vegetarian meal that comes together quickly, perfect for lunch or a laid-back dinner.
For 4 servings
- boil · ~25 min
Cook the lentils.
In a medium saucepan, combine the rinsed brown lentils and 2 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer gently until the lentils are tender but still hold their shape, about 20-25 minutes. Drain any excess water and set aside.
TIPAvoid overcooking the lentils; you want them tender, not mushy, for the best wrap texture. - saute · ~9 min
Sauté the aromatics and season the lentils.
1.Heat the olive oil in a large skillet over medium heat.2.Add the chopped onion and cook until softened and translucent, about 4-5 minutes.3.Stir in the minced garlic, ground cumin, and smoked paprika, and cook until fragrant, about 30 seconds.4.Add the cooked lentils, salt, and black pepper to the skillet. Stir everything together and cook for 2-3 minutes, allowing the flavors to meld. Remove from heat. - mix · ~1 min
Make the tangy yogurt spread.
In a small bowl, stir together the yogurt and fresh lemon juice until smooth and well combined. Set aside.
- prep · ~4 min
Warm the tortillas.
Warm the flour tortillas one at a time in a dry skillet over medium heat for about 30 seconds per side, or wrap them in foil and heat in a 350°F oven for 10 minutes. This makes them pliable for rolling.
TIPDon't skip warming the tortillas; cold tortillas are more likely to crack when you roll them. - assemble · ~5 min
Assemble the wraps.
1.Lay a warm tortilla flat on a clean surface.2.Spread a generous spoonful of the yogurt mixture down the center.3.Top with a portion of the warm lentil mixture.4.Add a handful of shredded lettuce, diced tomato, and diced cucumber.5.Fold in the sides of the tortilla, then roll it up tightly from the bottom to form a secure wrap.TIPDon't overfill the wraps or they will be difficult to roll. A good rule of thumb is about 1/4 cup of lentil filling per wrap. - serve
Slice and serve immediately.
Cut each wrap in half diagonally with a sharp serrated knife. Serve right away while the lentil filling is still warm.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Cook lentils just until tender to keep their shape and avoid a mushy wrap.
- 2Warm tortillas in a dry skillet or oven to make them pliable and prevent cracking.
- 3Use thick Greek yogurt for the spread so it doesn't make the tortilla soggy.
- 4Let the lentil filling cool for a few minutes before assembling to avoid wilting the lettuce.
- 5Don't overfill each wrap; stick to about 1/4 cup of lentil mixture per tortilla.
- 6Store assembled wraps tightly in foil and refrigerate for up to 2 days for a make-ahead lunch.
Adapt it for your goals.
High-protein
Add 1/2 cup of crumbled feta or shredded cooked chicken to the filling for extra protein and a savory punch.
veganVegan
Swap the Greek yogurt with a plant-based yogurt (like coconut or soy) to make the entire wrap vegan-friendly.
spicySpicy
Stir in 1/2 teaspoon of cayenne pepper or a minced jalapeño with the garlic for a fiery kick.
gluten freeGluten-free
Use large corn or cassava tortillas instead of flour tortillas to make the wrap gluten-free.
low carbLow-carb
Serve the lentil and vegetable mixture over a bed of lettuce or in collard green leaves instead of tortillas.
Why this is on our healthy list.
Rich in Plant Protein
Brown lentils provide a hearty dose of plant-based protein, making this wrap a satisfying meatless meal.
High in Dietary Fiber
Both lentils and fresh vegetables contribute fiber, which supports healthy digestion and keeps you full longer.
Packed with Antioxidants
Tomatoes, onions, garlic, and smoked paprika deliver a range of antioxidants that help combat oxidative stress.
Frequently asked questions
Yes, use one 15-ounce can of lentils, drained and rinsed. Reduce the cooking time to just 2–3 minutes in the skillet.
