Spiced Lentil and Vegetable Wrap
A hearty and wholesome vegan wrap packed with protein-rich lentils, fresh vegetables, and warm spices. This satisfying meal is perfect for a quick lunch or light dinner, ready in under 30 minutes.
For 4 servings
Cook the lentils
- Rinse the brown lentils under cold water.
- In a medium saucepan, combine the rinsed lentils and 2 cups of water.
- Bring to a boil, then reduce the heat to a simmer.
- Cover and cook for 15-20 minutes, or until the lentils are tender but not mushy.
- Drain any excess water and set aside.
Prepare the vegetable base
- Heat the olive oil in a large skillet or pan over medium heat.
- Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
- Add the minced garlic and cook for another minute until fragrant.
Spice the filling
- Stir in the ground cumin, ground coriander, turmeric powder, and cayenne pepper. Cook for 30 seconds until the spices are aromatic.
- Add the diced tomatoes, salt, and black pepper to the skillet.
- Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and form a thick sauce.
Combine and finish the filling
- Add the cooked lentils to the skillet and stir well to coat them in the spice mixture.
- Add the fresh spinach and stir until it has just wilted, about 1-2 minutes.
- Remove from heat and stir in the fresh lemon juice.
Assemble and serve the wraps
- Warm the whole wheat tortillas in a dry pan or microwave until soft and pliable.
- Spoon about a quarter of the lentil filling onto the center of each tortilla.
- Fold in the sides and roll up tightly to form a wrap.
- Serve immediately while warm.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, mash about a quarter of the lentils with the back of a spoon before mixing everything together.
- 2Feel free to add other vegetables like diced bell peppers, shredded carrots, or corn along with the onions.
- 3The lentil filling can be made up to 3 days in advance and stored in an airtight container in the refrigerator.
- 4To prevent a soggy wrap, ensure the lentil filling isn't too wet before assembling.
- 5Serve with a side of vegan yogurt or a simple green salad for a complete meal.
Adapt it for your goals.
Gluten free
Use certified gluten-free corn tortillas or your favorite gluten-free wraps instead of whole wheat tortillas.
high proteinHigh protein
Add 1 cup of cooked chickpeas or crumbled firm tofu to the lentil mixture for an extra protein boost.
kid friendlyKid friendly
Omit the cayenne pepper for a milder flavor. You can also add a tablespoon of tomato paste for a slightly sweeter taste.
quickQuick
Use a can of pre-cooked lentils (rinsed and drained) to save on cooking time. The entire meal can be ready in about 15 minutes.
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 tortillas provides a significant amount of dietary fiber, promoting digestive health and helping you feel full and satisfied.
Rich in Iron
Lentils are a good source of iron, a mineral crucial for transporting oxygen in the blood and preventing fatigue. The lemon juice adds Vitamin C, which enhances iron absorption.
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 vitamins and minerals from the fresh vegetables.
