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These protein-packed Crispy Buffalo Lentil Wraps are loaded with daring flavors due to a buffalo and ranch brown lentil filling. It’s a must-try fast and simple lunch! Vegan, Gluten-Free Choice.
Why accept a boring salad when you can also make these Crispy Buffalo Lentil Wraps for lunch? They’re bursting with taste and preserve you full for hours! Hearty brown lentils are blended with hummus and buffalo sauce, layered in a tortilla with shredded veggies and dairy-free ranch dressing, and pan-fried till crispy. Serve with further buffalo sauce and ranch on the aspect for a meal that’ll preserve you going for hours.
Desk of Contents
A Excessive-Protein Lunch with Critical Taste
I have to confess one thing: The primary time I had sufficient time to eat one in all my Crispy Lentil Wraps for lunch, I began making the time to place them collectively. I’m speaking about laying aside the grocery procuring and pushing my work apart simply so I might sit down and revel in every lentil-loaded, hummus- and green-sauce-flavored chunk. 🫣
Clearly, I like these wraps very a lot and wished to experiment with extra flavors, and thus, these Buffalo Ranch Lentil Wraps have been born. They’re simply as protein-packed and simple to make as the unique model, however have the attribute warmth, tang, and crunch of a buffalo wing platter.
To make them, I mixed brown lentils with buffalo sauce, tossed a crunchy slaw in ranch dressing, after which layered all the things right into a tortilla. I wish to pan-fry the wraps only for some crispiness, however it’s completely elective. However what isn’t elective is the additional buffalo sauce and ranch dressing on the aspect for dipping. So good!
Components for Buffalo Lentil Wraps
The high fibre, protein-rich, boldly flavored buffalo filling in these wraps is simple to make with 5 easy elements:
- Brown Lentils: you’re going to need to use tender and meaty lentils that maintain their form properly, like brown or inexperienced lentils. For those who want a substitute, use French lentils or black beluga lentils as an alternative. You can additionally attempt purple lentils, however they’ll be a lot softer.
- Buffalo Sauce: Frank’s Pink Scorching Sauce is ideal in case you’re within the US, but when it isn’t native to you, use a light scorching sauce or one other vegan-friendly buffalo sauce in its place. It’s additionally straightforward to make your personal (extra on this within the ideas beneath).
- Garlic Hummus: a mixture of buffalo sauce and garlic hummus is the “glue” that holds the lentil filling collectively.
- Shredded Greens: both fill the wraps with shredded brussels sprouts, a broccoli slaw, or a store-bought cruciferous crunch combine.
- Ranch Dressing: buffalo wings want ranch dressing for dipping, proper? Identical goes for this wrap. I mixed my Nut-Free Vegan Ranch with the greens to assist settle down the daring buffalo sauce.
- Lavash or Tortilla Wraps: use a big lavash wrap for a bit further protein, or stick together with your on a regular basis burrito-sized tortillas.
Make Buffalo Ranch Lentil Wraps
- Combine the lentils with the hummus and buffalo sauce till they’re well-coated.
- Stir the shredded brussels sprouts/slaw and ranch dressing collectively in a separate bowl.
- Place the shredded veggies within the heart of a wrap. Spoon the lentils on prime and form them right into a log. Fold the wrap closed.
- Pan-fry the lentil wrap till golden on either side.
- Slice the wrap in half and serve with scorching sauce and ranch dressing for dipping. Take pleasure in!
Caitlin’s Cooking Ideas
- Modify the warmth: I like to recommend combining the lentils with simply 2 teaspoons of buffalo sauce to start out, then including extra relying on how spicy you’d just like the wraps to be. Persist with 2 teaspoons for a light buffalo taste, or as much as 5 teaspoons for many warmth.
- To make your personal dairy-free buffalo sauce, add a 1:1 ratio of cayenne pepper-based scorching sauce and vegan butter to a saucepan and warmth over low-medium warmth till the butter melts.
- Pan-frying the wraps is elective. I personally like the heat and extra-crispy texture from a fast sear, however the wrap is simply as tasty when served at room temperature.
Serving Ideas
These buffalo ranch lentil wraps are one in all my favourite 20-minute lunches to whip up after I’m not dashing round. I all the time eat them scorching off the range with scorching sauce and my Nut-Free Vegan Ranch on the aspect for dipping!
I additionally love pairing these wraps with my Cucumber Dill Salad. The brilliant, dilly flavors are implausible with the daring buffalo sauce. And when I’ve much more time to spare, I’ll make Crispy Ranch Potatoes for double the ranch dressing vibes.
For those who’re in search of easier vegan lunch concepts, you’ll additionally love this Southwest Quinoa Salad, these Vegan BLT Sandwiches, and this 25-Minute Smashed Cucumber Salad with Edamame!
Or, in case you’re in search of extra methods to make use of buffalo sauce, take a look at this Buffalo Chickpea Salad, these Vegan Buffalo Tofu Bites, or this Vegan Buffalo Ranch Pasta.
Retailer Leftover Lentil Wraps
These wraps are greatest loved as quickly as they’re assembled or pan-fried.
For those who’d wish to make this recipe forward of time, make the buffalo sauce, hummus, and lentil combination (step 2) and retailer it in an hermetic container within the fridge for two or 3 days. Preserve the greens and ranch dressing separate. Then, earlier than serving, toss the veggies within the ranch and assemble all the things within the wraps as regular.
Any leftover assembled wraps might be saved in an hermetic container within the fridge for as much as 3 days. Freezing isn’t beneficial.
Substitutions and Variations
- Gluten-Free Choice: You may swap the lavash wrap or flour tortilla for a big gluten-free wrap.
- Buffalo Sauce Substitutes: Some other vegan wing sauce can be nice right here, like smoky BBQ, teriyaki, or Thai chili sauce.
- Protein Enhance: These wraps are already filled with protein, however you may take it additional by folding some crumbled Smoky Tempeh Bacon, barely mashed chickpeas, or cooked quinoa with the lentil combination.
- Non-obligatory Vegetable Add-ins: Mix the shredded veggies with diced celery, shredded carrots, sliced radishes, or romaine lettuce for extra bulk. Layering in a couple of of those Fast Pickled Pink Onions or these Fast Pickled Jalapeño Slices would add a tasty pop of acidity, too.
Recipe FAQs
Buffalo scorching sauce is often vegan, however buffalo wing sauce can embody butter. I like to recommend all the time double-checking the ingredient label, however Frank’s and The New Primal are two of my favorites.
The quantity will fluctuate relying on the elements you employ, however there’s roughly 30 grams of protein in every wrap.
Sure, you may simply double (or triple) the recipe in case you plan on serving the wraps to a crowd immediately. Simply double the ingredient portions and pan-fry the wraps individually.
Take pleasure in! For those who make this recipe and determine to share it on Fb or Instagram, don’t neglect to tag me @FromMyBowl + #FromMyBowl! I might additionally like it in case you might go away a remark beneath with a recipe ranking! Thanks for the assist 😊
- 1 cup cooked brown lentils
- 2 – 5 teaspoons buffalo sauce to style
- 2 tablespoons garlic hummus
- 1 cup shredded brussels sprouts broccoli slaw, or cruciferous crunch combine
- 2 tablespoons dairy-free ranch I used home made
- 1 10 10” tortilla or lavash wrap
- 2 teaspoons avocado oil for frying (elective)
- Additional ranch or buffalo sauce for serving (elective)
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Prep: Drain and rinse your lentils if utilizing canned. Place them on a clear paper towel or kitchen towel and gently pat dry to take away extra water.
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Lentils: Add the lentils to a small bowl together with the hummus and buffalo sauce; I like to recommend beginning with 2 teaspoons of scorching sauce for a light buffalo taste, and improve as much as 5 teaspoons in case you like spicy meals. Gently combine properly, till the lentils are evenly coated and can stick collectively.
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Shredded Veggies: Add the shredded brussels sprouts or slaw to a separate medium bowl together with 2 tablespoons of ranch dressing. Combine properly.
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Assemble: Place the shredded veggies within the heart of your wrap, then use a spoon to put the lentils on prime, forming a protracted “log” form. Fold the shorter ends of your wrap in, then roll it up.
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Pan-Fry (Non-obligatory): Heat the oil in a medium nonstick skillet over medium warmth. Place the wrap into the pan with the folded-side down and place a heavy flat object on prime of it (akin to a smaller pot lid). Sear the wrap for five minutes, then use a spatula to flip and sear for a further 2 to three minutes, till golden.
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Serve: Slice in half and serve with scorching sauce and ranch, or as-is! This wrap is greatest loved contemporary, although you could possibly prep the lentils (step 2) upfront and retailer in an hermetic container within the fridge for as much as 3 days.
Energy: 556kcalCarbohydrates: 59gProtein: 24gFats: 27gSaturated Fats: 4gPolyunsaturated Fats: 11gMonounsaturated Fats: 11gLdl cholesterol: 8mgSodium: 786mgPotassium: 1170mgFiber: 21gSugar: 7gVitamin A: 699IUVitamin C: 78mgCalcium: 110mgIron: 9mg
