Lentil and Carrot Wrap
These nutritious Lentil Wraps combine protein-packed lentils, fresh vegetables, and creamy avocado, all rolled in a warm tortilla and served with a zesty tahini sauce. Quick, easy, and satisfying, they’re perfect for lunch, light dinner, or make-ahead meals.
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.
