Lentil and Vegetable Wrap

Name: Lentil and Vegetable Wrap
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: american
Ingredients: 0.75 cup brown lentils (rinsed and drained); 2 cup water (for cooking lentils); 1 tbsp olive oil; 1 pcs onion (medium, finely chopped); 2 pcs garlic (cloves, minced); 1 tsp ground cumin; 1 pinch smoked paprika; 0.25 tsp salt (for lentil filling); 1 pinch black pepper; 0.5 cup yogurt (plain, thick Greek-style); 1 tbsp lemon juice (freshly squeezed); 4 pcs flour tortilla (large, 10-inch); 1 cup lettuce (shredded); 1 pcs tomato (medium, diced); 0.5 cup cucumber (diced)

RATING

4.5/5(78)

TASTE SCORE

8/10

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.

PREP

15m

COOK

25m

SERVES

1 PIECE

340 cal

SERVINGS

METHOD · 6 STEPS

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.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Cook lentils just until tender to keep their shape and avoid a mushy wrap.
2
Warm tortillas in a dry skillet or oven to make them pliable and prevent cracking.
3
Use thick Greek yogurt for the spread so it doesn't make the tortilla soggy.
4
Let the lentil filling cool for a few minutes before assembling to avoid wilting the lettuce.
5
Don't overfill each wrap; stick to about 1/4 cup of lentil mixture per tortilla.
6
Store assembled wraps tightly in foil and refrigerate for up to 2 days for a make-ahead lunch.

RECIPE VARIATIONS