This vibrant vegan lentil wrap recipe stands out as a nourishing and flavorful meal that’s as wholesome as it is satisfying. Featuring red lentils as the protein-packed base, it’s a fantastic plant-based source of fiber and essential nutrients, supporting digestive health and sustained energy.
The fresh vegetable salad adds a crisp contrast, loaded with vitamins, antioxidants, and heart-healthy fats from avocado and olive oil.
The dill-infused nondairy yogurt sauce lends a refreshing tang while keeping the dish light and low in saturated fat.
Ideal for busy weeknights or meal prep, these wraps come together quickly and offer a balanced combination of protein, fiber, and good fats to keep you full and energized.
Their customizable nature means you can swap in your favorite veggies or herbs, making them a versatile staple for everyday eating.
Must-Have Tools for Perfect Results
Medium Saucepan
Essential for cooking red lentils evenly and efficiently. A reliable saucepan is indispensable in any kitchen for boiling, simmering, and preparing countless dishes beyond just lentils.
Mixing Bowls (Large & Medium)
These versatile bowls are perfect for tossing the salad ingredients and preparing the yogurt sauce separately. Durable mixing bowls simplify prep and keep ingredients organized.
Sharp Chef’s Knife
A quality chef’s knife ensures precise chopping of fresh vegetables and herbs, improving texture and presentation while making prep faster and safer.
Cutting Board
A sturdy cutting board protects your counters and provides a safe surface for slicing vegetables, crucial for maintaining kitchen hygiene and efficiency.
Non-Stick Skillet (Optional)
If you prefer warm tortillas, a non-stick skillet allows gentle heating without tearing, preserving texture and flavor.
23 Minutes Lentil Vegetable Wrap
Equipment
- 1 Medium saucepan
- 1 Large Mixing Bowl
- 1 Medium mixing bowl
- 1 Sharp Chef’s Knife
- 1 Cutting board
- 1 Non-stick skillet (optional)
Ingredients
- 1 cup red lentils uncooked
- 1 ½ cups vegetable stock
- 1 teaspoon ground cumin
- 6 flour tortillas
Salad:
- 2 tomatoes
- 1 cucumber
- ½ head iceberg lettuce
- 1 onion
- ½ yellow bell pepper
- ½ avocado
- 1 teaspoon fresh mint leaves
- 1 teaspoon chopped fresh parsley
- ½ lemon juiced
- 2 tablespoons extra virgin olive oil
- Salt to taste
Yogurt Sauce:
- 1 cup nondairy yogurt soy or coconut
- 1 small garlic clove minced
- 1 tablespoon fresh dill chopped
- Salt to taste
Instructions
- Rinse and Prepare Lentils: Begin by thoroughly rinsing the red lentils under cold running water. Continue rinsing until the water runs clear, which removes excess starch and any impurities, ensuring a cleaner, smoother texture when cooked.
- Cook Lentils in Vegetable Stock: Pour the vegetable stock into a medium saucepan and bring it to a gentle boil over medium-high heat. Add the rinsed lentils along with the ground cumin for a warm, earthy flavor. Reduce the heat to low, cover with a lid, and let the lentils simmer gently for 15 to 20 minutes, stirring occasionally to prevent sticking, until they become tender but not mushy.
- Chop Fresh Vegetables for Salad: While the lentils cook, wash and finely chop the tomatoes, cucumber, iceberg lettuce, onion, and yellow bell pepper. Dice the avocado last to avoid browning. Place all chopped vegetables into a large mixing bowl, preparing a vibrant, fresh base for your wrap.
- Add Fresh Herbs and Dress Salad: Add the finely chopped fresh mint leaves and parsley to the vegetable mix. Squeeze the juice of half a lemon over the salad, drizzle with extra virgin olive oil, and sprinkle with salt to taste. Toss gently to combine, ensuring every bite has a refreshing, balanced flavor.
- Prepare the Dill Yogurt Sauce: In a separate medium bowl, mix the nondairy yogurt with the minced garlic and chopped fresh dill. Season with salt according to your taste. Stir thoroughly until the sauce is smooth and aromatic, ready to add a creamy, herbaceous finish to your wraps.
- Assemble the Vegan Lentil Wraps: Lay one flour tortilla flat on a clean surface. Start by spreading a generous layer of the fresh vegetable salad in the center. Add a hearty spoonful of the cooked lentils on top of the salad, then drizzle with the dill yogurt sauce.
- Fold and Roll the Wraps Securely: Fold the sides of the tortilla inward over the fillings to contain everything neatly. Next, fold up the bottom edge and continue rolling tightly away from you, keeping the sides tucked in to prevent spillage.Press gently along the seam to seal the wrap securely.
- Serve and Enjoy Fresh: Slice the wrap diagonally in half for easy handling and a pleasing presentation. Serve immediately with extra dill yogurt sauce on the side for dipping, or wrap in foil for a perfect on-the-go meal.
Notes
- Red lentils cook quickly and do not require soaking, making them ideal for speedy meals.
- Rinse lentils thoroughly to remove any dust or impurities before cooking.
- Use fresh herbs like dill, mint, and parsley to enhance flavor and freshness.
- For creamier yogurt sauce, choose full-fat nondairy yogurt options like coconut or soy.
- Warm tortillas slightly before assembling to make folding easier and prevent cracking.
- Customize the salad with seasonal vegetables or leafy greens according to preference.
- This recipe is naturally gluten-free if you use gluten-free tortillas.
- For added spice, consider adding a pinch of smoked paprika or chili flakes to the lentils.
Chef’s Secrets: Tips For Ultimate Flavor
To maximize the flavor in these vegan lentil wraps, start by toasting the ground cumin briefly in the saucepan before adding the vegetable stock.
This quick step releases the aromatic oils, deepening the earthy warmth.
When cooking lentils, avoid boiling vigorously; a gentle simmer preserves their texture, preventing them from turning mushy.
Freshness is key in the salad—chopping vegetables uniformly ensures every bite has a perfect balance of crunch and softness.
For the yogurt sauce, use fresh garlic and herbs, and let it chill for a few minutes to allow flavors to meld.
Lastly, warming the tortillas over a low heat just before assembly makes rolling easier and enhances the wrap’s pliability.
Serving Suggestions: Complement Your Meal Perfectly
These lentil wraps are wonderfully versatile and pair beautifully with a variety of sides.
For a light accompaniment, serve with a crisp green salad drizzled with lemon vinaigrette.
For something heartier, roasted sweet potatoes or a simple quinoa salad add satisfying texture and nutrition.
A side of pickled vegetables or a fresh salsa can add a tangy contrast that brightens the meal.
The creamy dill yogurt sauce also works as a delightful dip for raw veggies or baked falafel, making your meal both tasty and balanced.
These wraps are perfect for lunchboxes, picnic baskets, or casual dinners.
Storage Tips: Keep Wraps Fresh Longer
If you plan to prepare these wraps ahead, keep the salad, lentils, and yogurt sauce stored separately in airtight containers to maintain optimal freshness and texture.
Refrigerate each component for up to three days.
Avoid assembling the wraps too far in advance, as the tortillas can become soggy from moisture in the fillings.
When ready to serve, warm the tortillas briefly, then assemble and enjoy.
Leftover cooked lentils can be frozen for up to two months; thaw thoroughly before using. The yogurt sauce is best consumed fresh but will keep refrigerated for 2–3 days.
Frequently Asked Questions (FAQs)
1. Can I use other types of lentils for this recipe?
Red lentils are preferred because they cook quickly and become soft without losing shape, perfect for wraps. Brown or green lentils can be used but require longer cooking and may hold a firmer texture.
2. What nondairy yogurt brands work best?
Soy and coconut-based yogurts with plain, unsweetened varieties work well. Choose brands with a creamy consistency and minimal additives to keep the sauce fresh and flavorful.
3. How can I make this recipe gluten-free?
Simply substitute the flour tortillas with gluten-free wraps, such as corn tortillas or store-bought gluten-free flatbreads. Always check labels for cross-contamination.
4. Is it possible to make this recipe spicy?
Absolutely! Add finely chopped fresh chili, chili flakes, or a dash of hot sauce to the lentils or yogurt sauce for a spicy kick that complements the flavors beautifully.
5. Can I prepare this recipe for meal prep?
Yes! Store cooked lentils, chopped salad, and yogurt sauce separately in airtight containers and assemble the wraps fresh each day. This keeps tortillas from getting soggy and maintains vibrant textures.
This recipe is inspired by littlesunnykitchen and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.
