Last updated on June 29th, 2022 at 03:33 pm
Look at that beauty!
Don’t you just want to take this lentil wrap out to dinner in a nice restaurant, buy it a bottle of Dom Perignon and then spend an eternity together?
Or you know, you can just take it to the restaurant and eat it there in front of everybody. Making them jealous and getting them to ask you where it is on the menu.
Soooo delicious.
The waiter asking you reluctantly to leave but also if he could have a bite of this amazingly flavorful lentil wrap?
You of course won’t notice any of that because you’ll be in your own delicious world silently devouring this beautiful creature.
This lentil wrap just like the last one is damn delicious.
But like, a little over the top. It’s not just vegetarian but also loaded with vegetables, fiber, protein and thanks to the yogurt sauce also with probiotics.
If I could, and if I had some extra cash (like as much as to buy a small car) I would put a ring on it. But they don’t make rings that size.
Seriosly, why are the best things in life eaten so quickly?
Luckily for you and me, with this recipe you can make many of these beautiful creatures. Isn’t that amazing? I think I made 6 of them, depending on how much you put on the inside, and I stuff A LOT! It’s never ENOUGH! Gimme some more lentils!
And then you can eat them too – whatever that means (duh, why would you make something and not eat it?). But you’ll definitely need 1.taste buds, 2. napkins or 3. even better: A BIB.
HEALTH AND BEAUTY BENEFITS
Eating this wrap is a delicious way to boost your immune system, add a ton of antioxidants to your diet, reduce inflammation and keep your skin healthy and smooth from the inside out.
- You can use red or green lentils here, just be warned that red lentils get a little mushy. But they’re still super delicious and you won’t notice that in a wrap anyway. They also cook much faster.
- Make sure to add some salt to the lentils before you start cooking (not too much though) and to try after they’re ready whether they need some more salt.
- This recipe is vegetarian, but you can easily make it vegan by not adding yogurt sauce to the wrap. You can instead use this spicy paleo vegan cream cheese or my vegan and paleo tzatziki.
- Don’t forget to check out my other recipe for lentil wraps, this time with roasted veggies. Also check out this spicy lentil salad and these mini pitas.
EVOLVED LENTIL WRAPS
These healthy lentil wraps are an easy vegan dinner that tastes amazing and will fill you up!
Ingredients
Lentil filling
- 1 cup green or red lentils (red might get a little mushy) - soaked overnight
- 1 onion
- 1 garlic clove
- 1 tbsp hot paprika
- 5 basil leaves, chopped
- 3 tbsp parsley, chopped
- a few pinches of salt
- some olive oil (1-2 Tbsp)
SALAD
- 1 cucumber
- ½ cup arugula (chopped)
- ½ avocado
- 1 small pepper (green or red)
- 5 olives
- small bunch dill (optional)
- small bunch cilantro (optional)
- small bunch parsley
- 1 fresh onion
- 2 tomatoes
- 1 tbsp olive oil
- salt to taste
Yogurt Sauce
- ½ cup yogurt
- small bunch of dill
- 1 garlic clove
- 4 tortillas / if you can find whole-grain/gluten-free use those!
For vegan version use:
Instructions
- Chop all vegetables for the lentil filling – onion, basil leaves, parsley. Peel garlic and smash it.
- In large pan with a lid cook lentils with a few pinches of salt at medium-high heat, just covered with water for 5-10 minutes (lid covered). Depending on the type of lentils cooking might take longer. Red lentils cook faster, but if you overcook them get very mushy (though still super tasty). Add water if needed.
- When they’re done, remove water (if any) by rinsing the lentils. I usually just wait until water is almost evaporated.
- Then, still at medium-high, add olive oil, minced garlic, chopped onion and hot pepper powder.
- Stir for for 2-3 minutes, turn off heat, add basil and parsley and stir well, leave on the stove covered with a lid.
- In the meantime make the salad. Chop all vegetables small – place in a big bowl, add olive oil and salt to taste – ready.
- For the yogurt sauce – combine yogurt, smashed garlic and chopped dill and salt to taste.
- Then assemble your tortilla – any way you want. I put around 2 tbsp of lentil filling, 2-3 tbsp salad and 2 tbsp of yogurt with 1 tbsp of avocado dill dip.
- Enjoy!
Notes
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 509Total Fat: 21gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 2mgSodium: 767mgCarbohydrates: 67gFiber: 11gSugar: 8gProtein: 16g
Hi there! How much olive oil do I add to the lentils, when I add the onion, garlic, etc? I don’t see it in the list of ingredients in the “lentil filling section”. Thank you!
Hi Lisa, thanks for pointing it out – I always use “some” olive oil, that would be about 1 Tbsp olive oil, max 2 Tbps, so the lentils don’t get too dry! Hope this helps 🙂
This recipe was delicious! I made it with the avocado sauce. It was a bit time consuming but next time I will bust out the food processed and combine some chopping steps. I made a double batch so I could eat it as leftovers. Can’t wait to eat it tomorrow. Thanks for the recipe!
So glad you liked the recipe! Thank you very much for trying it out and for taking the time to comment 🙂
Do you think these would freeze well?
The whole thing won’t freeze well, as there are many vegetables in it, that need to be fresh. I usually prepare the lentils ahead, also froze them a few times. Works well – then you just need to reheat and assemble 🙂
how many serving will this recipe make?
thank you!
Doreen, I remember mine was about 5-6 servings. It depends how much filling you put in the wrap
Thank you!!
Great healthy food..l love the fresh veggy.
do you this would still be good if i eliminated all the oil?? /:
could be, you can use avocado
Loved it. Thanks for the recipe <3
Glad you liked it!
What brand of wraps did you use? They look delish!
I had made my own for this one. Mixed flour and water, some salt until I got something like pizza dough, then used rolling pin to make it very thin (need to add a lot of flour!) and when you have the few first ones put in a pan and do each side for 2 min until it looks ready! A lot of work, but they’re very delicious 🙂
What kind of olives do you use? Green? Kalamata? Black?
any kind will be good, as long as pitted. I think I used green olives here
This was really good. Very fresh. Filling! I used black lentils as that’s what I had on hand.
this was good, i would make it again. It’s nice and light, but there was not much seasoning. I added 1/2 tbsp of garlic powder to the filling and it took it up a notch.
Also i used 1/8 tsp of cayenne and 1tbsp of paprika.
For the salad. I used a red onion vs the yellow onion that I used in the filling.
I would recommend swapping your recipe around so it has you make the yogurt sauce and salad first. and place it in the refrigerator or set aside until the lentil filling is done.
What’s the difference between onion and fresh onion?
Hi! 🙂
Any idea how many calories this will be without the wraps?
Thank you!!
Wouldn’t the lentils be mushy if I soak for 24 hours if I let them soak overnight and cook them for dinner the next night? And then cook them? I’m confused
These were healthy, but a bit bland. I added hot sauce, which helped.
I’m confused with the lentils.. so the night before how much water do they soak in and when you cook how much water do you use? Wouldn’t they be mushy anyways
Hi Marie,
soak the lentils with water to cover them, they will double in size. Whether or not they become mushy, depends on the type of lentils you use. Red do become mushy easily, while brown or green won’t.