These vibrant Lentil Wraps are a plant-powered, nutrient-packed meal perfect for busy weekdays.
Filled with protein-rich lentils, fiber-loaded veggies, and creamy avocado, they’re a wholesome and satisfying option.
Drizzled with a zesty, spicy tahini sauce, these wraps are not only delicious but also low in saturated fat, easy to assemble, and ideal for quick lunches or make-ahead meals.
Lentil and Carrot Wrap
Equipment
- 1 Medium Pot
- 1 Small Mixing Bowl
- 1 fork or small whisk
- Knife and cutting board
- Measuring Cups and Spoons
- Spatula or spoon
- 4 x 12-inch tortillas
Ingredients
Lentils:
- 1 cup dry lentils
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon olive oil
- Salt to taste
Spicy Tahini Sauce:
- 3 tablespoons tahini paste
- 3 tablespoons warm water adjust to loosen
- 1 tablespoon olive oil
- 2 tablespoons fresh lemon juice
- 1 –2 garlic cloves finely minced
- 1/2 teaspoon kosher salt
- Cracked black pepper to taste
- 1 teaspoon sriracha sauce
Wrap Ingredients:
- 1 1/2 cups shredded cabbage
- 1 1/2 cups shredded carrots
- 3 cups mixed greens spinach, kale, arugula
- 1/2 cup fresh cilantro
- 2 scallions sliced
- 1 –2 avocados sliced
- 4 x 12-inch tortillas warmed
Instructions
- Cook Lentils Perfectly: Start by rinsing 1 cup of dry lentils under cold water until the water runs clear. Place them in a medium pot and cover with about 3 cups of water. Bring to a gentle boil over medium-high heat. Once boiling, reduce the heat to medium-low and simmer for 20–25 minutes, or until the lentils are tender but still hold their shape (al dente). Drain the lentils thoroughly in a fine-mesh strainer, shaking off any excess water. Transfer the drained lentils back to the pot and stir in 1 teaspoon cumin, 1 teaspoon coriander, 1 teaspoon olive oil, and salt to taste. Mix gently to coat the lentils evenly with the spices and oil.
- Prepare Spicy Tahini Sauce: While the lentils are cooking, make the flavorful tahini sauce. In a small mixing bowl, combine 3 tablespoons of tahini paste with 3 tablespoons of warm water. Add 1 tablespoon of olive oil, 2 tablespoons of fresh lemon juice, finely minced garlic (1–2 cloves), 1/2 teaspoon kosher salt, freshly cracked black pepper, and 1 teaspoon of sriracha. Use a small whisk or a fork to mix vigorously until the sauce becomes smooth, creamy, and slightly thickened. If it feels too thick, gradually add a little more warm water until it reaches a drizzling consistency. Taste and adjust seasoning if needed—add more sriracha for extra heat or more lemon juice for tanginess.
- Prep Fresh Vegetables: While the lentils simmer and the sauce is ready, prep the vegetables. Shred 1 1/2 cups of cabbage and 1 1/2 cups of carrots finely so they are easy to roll in the wraps. Wash and dry 3 cups of mixed greens, such as spinach, kale, or arugula. Chop 1/2 cup of fresh cilantro and slice 2 scallions thinly. Finally, cut 1–2 avocados in half, remove the pit, and slice them into thin strips. Arrange all the vegetables on a clean platter or in separate bowls for easy assembly.
- Warm Tortillas Properly: To make the wraps pliable and easy to roll, heat 4 x 12-inch tortillas. You can do this over a gas stovetop set to medium heat, flipping frequently for about 30–60 seconds per side until warm and soft. Be careful not to over-toast, as this can make the tortillas brittle and difficult to roll. Alternatively, you can warm them in a toaster oven for a few minutes. Keep the warmed tortillas covered with a clean kitchen towel to retain softness until ready to assemble.
- Assemble Lentil Wraps Carefully: Lay a warm tortilla flat on a clean surface. Start by adding a generous spoonful of the cooked lentils down the center of the tortilla. Layer over a mix of shredded cabbage, shredded carrots, and a handful of greens. Add a few slices of avocado, sprinkle chopped cilantro and sliced scallions on top. Drizzle a little of the prepared spicy tahini sauce over the filling, or keep it on the side for dipping. Fold in the sides of the tortilla and roll tightly from bottom to top, forming a neat, compact wrap.
- Serve and Enjoy: For a beautiful presentation, cut each wrap in half diagonally. Arrange on a serving plate and serve immediately with extra tahini sauce on the side for drizzling or dipping. These wraps are perfect for lunch, a light dinner, or packing for meal prep. Any leftovers can be stored in an airtight container in the refrigerator for up to 2 days—add fresh avocado slices right before serving for the best taste and texture.
Notes
- Use lentils that cook evenly, such as brown or green lentils, for the best texture. Avoid red lentils, as they become mushy.
- For a creamier tahini sauce, make sure to whisk it slowly and gradually add warm water until smooth.
- Keep vegetables shredded thinly to make rolling easier and to ensure every bite has a balanced combination of flavors.
- Warm tortillas just before assembling to prevent tearing and make the wraps pliable.
- Customize spice levels in the tahini sauce to suit your taste; adding extra sriracha or chili flakes works well for heat lovers.
Chef’s Secrets: Enhancing Flavor And Texture
To take these lentil wraps to the next level, focus on layering flavors and textures.
Toast the cumin and coriander briefly in a dry pan before adding them to the lentils—this releases deeper aroma and enhances the overall flavor.
When shredding cabbage and carrots, try using a mandoline or food processor for uniform thin strips that roll easily.
For avocado, select slightly firm fruit to prevent it from turning mushy during assembly.
Lastly, let the lentils cool slightly before spreading on the tortilla to avoid making the wrap soggy.
Serving Suggestions: Pairings And Presentation Ideas
These lentil wraps are versatile and can be served in a variety of ways.
For a complete meal, pair them with a light side salad, roasted sweet potatoes, or a bowl of soup.
Drizzle extra tahini sauce on the wrap just before eating to keep it fresh and flavorful.
Garnish with a sprinkle of sesame seeds, fresh cilantro leaves, or a squeeze of lime to enhance both presentation and taste.
These wraps are ideal for lunchboxes, picnics, or a casual weeknight dinner.
Storage Tips: Keep Wraps Fresh Longer
Lentil wraps can be prepared ahead of time for meal prep, but proper storage is key.
Store cooked lentils in an airtight container in the refrigerator for up to 4 days.
Keep shredded vegetables and fresh herbs separate until assembly to maintain crispness.
Wrap tortillas individually in parchment paper or a clean kitchen towel to prevent drying out.
Once assembled, wraps are best eaten within a day—add avocado slices just before serving to preserve texture and color.
The tahini sauce can be stored in a sealed jar in the refrigerator for up to a week.
Frequently Asked Questions
1. Can I use different lentils?
Yes! Brown or green lentils are ideal as they hold shape when cooked. Red lentils cook quickly but tend to become mushy, which changes the texture of the wraps.
2. Can I make this recipe gluten-free?
Absolutely. Simply use gluten-free tortillas, such as corn or whole-grain gluten-free wraps, without changing any other ingredients.
3. How spicy is the tahini sauce?
The sauce has a mild kick from sriracha. You can adjust the heat by adding more sriracha or chili flakes if you prefer a spicier flavor, or reduce it for a gentler taste.
4. Can I make these wraps ahead for lunch?
Yes! Store cooked lentils and prepped vegetables separately, then assemble wraps just before eating.
This prevents tortillas from becoming soggy and keeps veggies fresh and crisp.
5. What are some good variations or add-ins?
You can add roasted bell peppers, cucumbers, or pickled onions for extra flavor.
A sprinkle of toasted sesame seeds or a handful of sprouts also adds texture and visual appeal.
