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Mediterranean Lentil Wrap

This Mediterranean Lentil Wrap is a delicious and nutritious lunch option that combines protein-packed lentils with fresh vegetables and a zesty sauce, all wrapped in a soft tortilla. Perfect for a quick meal, it's both filling and flavorful, making it a go-to choice for busy days.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 350
Ingredients Method Notes

Ingredients
  

For the Lentil Filling
  • 1 cup dry green or brown lentils rinsed and drained
  • 3 cups vegetable broth or water
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 1 cup bell pepper diced
  • 1 cup cherry tomatoes halved
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
For the Sauce
  • 1/4 cup plain Greek yogurt or dairy-free yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon tahini
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
For Assembly
  • 4 large whole wheat tortillas
  • 1 cup baby spinach or mixed greens
  • 1/2 cup feta cheese crumbled, optional

Method
 

Prepare the Lentil Filling
  1. In a medium pot, combine the lentils and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 20-25 minutes or until the lentils are tender. Drain any excess liquid if necessary.
  2. In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and minced garlic, and sauté for 3-4 minutes until the onion becomes translucent.
  3. Stir in the bell pepper, cherry tomatoes, cumin, paprika, and the cooked lentils. Season with salt and pepper. Cook for an additional 5 minutes, allowing the flavors to meld.
Prepare the Sauce
  1. In a small bowl, whisk together the Greek yogurt, lemon juice, tahini, garlic powder, salt, and pepper until smooth. Adjust seasoning as necessary.
Assemble the Wraps
  1. Lay a tortilla flat on a clean surface. Spread a spoonful of the sauce down the center of the tortilla.
  2. Add a generous scoop of the lentil filling on top of the sauce, followed by a handful of baby spinach and crumbled feta cheese, if using.
  3. Fold in the sides of the tortilla and roll it up tightly from the bottom. Repeat with the remaining tortillas.
Serve
  1. Cut the wraps in half if desired and serve immediately, or wrap in foil for a delicious on-the-go lunch.

Notes

Feel free to customize your lentil wrap with other vegetables like cucumbers or olives. You can also swap the Greek yogurt with a vegan alternative to make this dish completely plant-based. For added crunch, consider adding some roasted nuts or seeds.