23 Minutes Lentil Vegetable Wrap
Delicious and nutrient-rich vegan lentil wraps combine tender red lentils, fresh garden vegetables, and a creamy dill yogurt sauce for a quick, wholesome meal. Perfect for lunch, dinner, or meal prep, they’re easy to assemble and packed with protein, fiber, and healthy fats.
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.
