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These high-protein Vegan Lentil Wraps are fast and simple to make with contemporary veggies, brown lentils, hummus, and inexperienced sauce for a filling, flavor-packed lunch! Vegan, Gluten-Free Choice.
These Crispy Lentil Wraps will simply change into your new favourite weekday lunch. Brown lentils are mixed with garlic hummus and your herby inexperienced sauce of selection, layered in wraps with leafy greens and cucumber, and pan-fried till crispy. One wrap will maintain you going for hours due to all that plant protein and fiber!
Desk of Contents
The Greatest Lunch You’ll Have All Week
Most of my days are spent recipe testing, creating content material, catching up with associates, and taking good care of my household. Which means a fueling, satisfying lunch is non-negotiable.
Often, I’ll whip up a Vegan Chickpea Salad Sandwich, however currently, I’ve been loving these Crispy Lentil Wraps. They take lower than 20 minutes to make, maintain me fueled with protein and fiber, and the flavors are so tasty! I can’t get sufficient.
One of the best half is I don’t have to observe the precise recipe each single time. There’s whole freedom to make use of the veggies I’ve available or make the meaty brown lentil filling with the hummus or sauces I have already got within the fridge. This vegan meal prep recipe is simply that versatile and simple!
Elements for Lentil Wraps
These lentil veggie wraps hit all the proper notes—creamy, crunchy, and full of plant-based protein—due to 7ish on a regular basis components:
- Brown Lentils: Pre-cooked or canned lentils are handy and tremendous meaty. French, inexperienced, or black beluga lentils will work too, although their flavors will probably be extra noticeable. Pink lentils may additionally work, however they may really feel sort of mushy within the wraps.
- Garlic Hummus: A heaping scoop of hummus binds the lentils collectively and provides the filling a lot of savory flavors. Dealer Joe’s Roasted Garlic Hummus is one in every of my favorites, or you possibly can go all out with a batch of my Do-it-yourself Hummus.
- Inexperienced Sauce: Any herby and zesty inexperienced sauce will do. Use my Arugula Pesto for a basic Italian vibe, or deliver the brightness with the chimichurri sauce from these Cauliflower Steaks with Chimichurri.
- Leafy Greens: You should use arugula, child spinach, massaged kale, or a spring combine.
- Cucumber: Sliced Persian cucumbers are further crunchy and refreshing, however English cucumbers are additionally nice.
- Tortilla or Lavash Wrap: Use what you want! Lavash wraps are smooth and versatile, and tortillas are simple to seek out and really pliable.
Tips on how to Make Crispy Lentil Wraps
- Mix the lentils with the hummus and inexperienced sauce in a small bowl till they’re evenly coated and stick collectively.
- Place the blended greens within the heart of your wrap, then unfold the cucumber slices over high. Spoon the lentils on high of the cucumber and form them right into a log. Fold the wrap closed and roll it up.
- Pan fry the wrap, folded facet down, in a skillet till golden and crispy. Flip and repeat.
- Slice the wrap in half and serve with scorching sauce. Get pleasure from!
Caitlin’s Cooking Ideas
- Dry the lentils rather well. We don’t need any extra moisture within the lentil filling, or else our wraps will probably be mushy. After rinsing and draining the canned lentils, switch them to a clear paper towel or kitchen towel and gently pat them dry to soak up as a lot water as attainable.
- Need to prepare dinner the lentils your self? Decide by way of 1/2 cup of dry brown lentils to take away any mud or particles, then add them to a pot with 1 to 1 1/2 cups of water or vegetable broth. Warmth to a boil, then cut back the warmth to a simmer and canopy the pot. Cook dinner for 20 minutes or till the lentils are smooth and tender.
- Double the recipe. These wraps are good for feeding a crowd should you plan on serving them instantly. Simply double all the ingredient portions, and assemble as ordinary. I like to recommend pan-frying the wraps in batches to assist each brown evenly.
Serving Options
What I really like most about these wraps is how hearty and satisfying they’re on their very own. All of that protein and fiber within the lentil filling retains me full for hours!
On these days once I’m not working round, I wish to pair my lentil wrap with a heat bowl of soup. This Roasted Tomato Soup is ideal throughout the hotter months, whereas my Creamy Parsnip Soup with Roasted Garlic is best in fall and winter.
If you happen to’re searching for easier vegan lunch concepts, you’ll additionally love these Vegan BLT Sandwiches, this Beet & Quinoa Salad, and these Café Yumm Impressed Yum Bowls!
Or, if you need extra scrumptious vegan lentil recipes, you’ll additionally love this Really feel-Good Pink Lentil Soup, this Vegan Lentil Loaf, and this Crispy Lentil Salad.
Tips on how to Retailer Leftover Lentil Wraps
These wraps are finest served as quickly as they’re assembled or pan-fried.
Need to make lentil wraps for meal prep? Put together the lentil filling as regular and retailer it in an hermetic container within the fridge for as much as 3 days. Retailer the contemporary greens individually. That approach, you possibly can bundle the whole lot up contemporary proper earlier than serving.
The leftover assembled wraps may be wrapped tightly in parchment paper or foil and refrigerated for as much as 24 hours. The wraps and veggies will soften as they sit, however the flavors will nonetheless be nice.
To serve, both benefit from the leftover wraps straight from the fridge or heat them up in a calmly oiled skillet over medium warmth till warmed by way of.
Substitutions and Variations
- Gluten-Free Choice: Make these wraps with pliable gluten-free tortillas as an alternative.
- Garlic Hummus Substitutes: You may simply swap the garlic hummus for my Roasted Butternut Squash Hummus, or any store-bought hummus you want. Roasted crimson pepper, lemon, or beet hummus would all be good right here.
- Inexperienced Sauce Substitutes: I like making these wraps with pesto or chimichurri, however my Inexperienced Goddess Tahini Dressing could be simply as scrumptious. You can even attempt utilizing aji verde, zhoug sauce, or this Basic Salsa Verde. Even basic scorching sauce could be nice!
- Optionally available Vegetable Add-Ins: Mix the greens and cucumber with extra crisp greens, like shredded cabbage, grated carrots, or thinly sliced radishes.
- Add Cooked Grains: You may stretch the lentil filling even additional by stirring in 1/2 cup of cooked farro, quinoa, or brown rice.
Recipe FAQs
The lentils and hummus pack every wrap with a ton of protein. In a typical tortilla, the wrap has roughly 25 grams of protein. In a lavash wrap, it will get bumped as much as round 30 grams.
Pan-frying is optionally available. I like the heat and crispy texture from pan-frying, however the wrap is simply as tasty eaten at room temperature.
I don’t advocate freezing these wraps as a result of the contemporary greens will change into soggy after thawing.
Get pleasure from! If you happen to make this recipe and determine to share it on Fb or Instagram, don’t neglect to tag me @FromMyBowl + #FromMyBowl! I’d additionally like it should you may go away a remark beneath with a recipe score! Thanks for the assist 😊
- 1 cup cooked brown lentils
- 1-2 tablespoons garlic hummus
- 1-2 tablespoons inexperienced sauce pesto, chimichurri, and many others
- 1 cup of child spinach arugula, or blended greens
- 1 small Persian cucumber ends trimmed and thinly sliced
- 1 10” tortilla or lavash wrap
- 1-2 teaspoons olive oil optionally available, for pan frying
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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 inexperienced sauce. Gently combine nicely, till the lentils are evenly coated and can stick collectively.
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Assemble: Place the blended greens within the heart of your wrap, then unfold the cucumber slices evenly excessive and press them down barely. Use a spoon to put the lentils on high of the cucumber, forming a protracted “log” form. Fold the shorter ends of your wrap in, then roll it up.
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Pan-Fry (Optionally available): Heat the olive oil in a medium nonstick skillet over medium warmth. Add the wrap, with the open folded facet down, and place a heavy flat object on high of it (comparable to a smaller pot lid). Sear the wrap for five minutes, the 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 or as-is! This wrap is finest loved contemporary, although you could possibly prep the lentils (step 2) prematurely and retailer in an hermetic container within the fridge for as much as 3 days.
Energy: 336kcalCarbohydrates: 50gProtein: 22gFats: 7gSaturated Fats: 1gPolyunsaturated Fats: 1gMonounsaturated Fats: 4gSodium: 438mgPotassium: 1358mgFiber: 19gSugar: 8gVitamin A: 3070IUVitamin C: 31mgCalcium: 117mgIron: 9mg
