Lentil Vegetable Wrap
A hearty and flavorful vegan wrap packed with seasoned brown lentils, fresh vegetables, and a creamy tahini sauce, all bundled in a warm whole wheat tortilla. A perfect quick and healthy lunch.
For 4 servings
Cook the lentils
- Rinse the brown lentils under cold water.
- In a small saucepan, combine the lentils, 2 cups of water, and 1/4 tsp of salt.
- Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until tender but not mushy.
- Drain any excess water and set aside.
Sauté the vegetables
- Heat olive oil in a large skillet or pan over medium heat.
- Add the chopped onion and cook for 3-4 minutes until softened.
- Add the minced garlic and cook for another minute until fragrant.
- Stir in the diced bell pepper and grated carrot. Cook for 5-6 minutes until tender-crisp.
- Add the cumin powder, smoked paprika, remaining 1/2 tsp salt, and black pepper. Stir to combine.
- Add the fresh spinach and cook for 1-2 minutes, stirring until it wilts.
Combine the filling
- Add the cooked lentils to the skillet with the vegetables.
- Stir everything together until well combined.
- Taste and adjust seasoning if needed. Remove from heat.
Make the tahini sauce
- In a small bowl, whisk together the tahini, lemon juice, 2 tbsp water, and garlic powder.
- Continue whisking until smooth and creamy. If it's too thick, add another teaspoon of water at a time to reach a drizzlable consistency.
Assemble the wraps
- Warm the whole wheat tortillas in a dry pan or microwave for a few seconds to make them pliable.
- Lay a tortilla flat and spread about 1 tablespoon of the tahini sauce down the center.
- Spoon about one-fourth of the lentil and vegetable filling onto the tortilla.
- Fold in the sides, then roll up the wrap tightly from the bottom.
- Repeat with the remaining tortillas and filling. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For meal prep, store the lentil filling and tahini sauce in separate airtight containers in the fridge for up to 4 days. Assemble the wraps just before eating to prevent them from getting soggy.
- 2Don't overcook the lentils. They should be tender but still hold their shape for the best texture in the wrap.
- 3Feel free to add other vegetables like zucchini, corn, or mushrooms to the filling.
- 4To add a bit of freshness, include some chopped cilantro or parsley in the filling or on top before rolling.
Adapt it for your goals.
Gluten free
Use certified gluten-free corn or rice tortillas instead of whole wheat tortillas.
quickQuick
To save time, use one 15-ounce can of cooked brown lentils. Be sure to rinse and drain them well before adding to the vegetables.
high proteinHigh protein
Add 1/2 cup of cooked chickpeas or crumbled firm tofu to the vegetable mixture for an extra protein boost.
kid friendlyKid friendly
Dice the vegetables very finely and reduce the amount of spices. Serve the tahini sauce on the side for dipping.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Lentils are a fantastic source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
The combination of lentils, vegetables, and whole wheat provides a high amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Rich in Vitamins and Minerals
This wrap is loaded with essential nutrients like iron from lentils and spinach, Vitamin C from bell peppers, and Vitamin A from carrots, supporting energy levels and immune health.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein and fiber from the lentils, complex carbohydrates from the whole wheat tortilla, and numerous vitamins and minerals from the fresh vegetables.
