Protein-Packed Red Lentil and Spinach Wraps – Nutritious, Filling, and Perfect for Meal Prep
These wholesome wraps combine creamy red lentils, warm spices, fresh spinach, and a bright lemon-tahini drizzle. They’re completely plant-based, protein-rich, and ideal for lunches, dinner, or healthy grab-and-go meals. Every bite delivers fiber, flavor, and satisfaction.
Ingredients
For the Lentil Filling
1 cup red lentils, rinsed
2 cups vegetable broth or water
1 tablespoon olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 teaspoon cumin powder
½ teaspoon paprika (optional for mild heat)
½ teaspoon turmeric
Salt and black pepper to taste
For the Wraps
4 large whole wheat or spinach tortillas
2 cups fresh spinach leaves
1 cup cooked chickpeas (optional for extra protein)
½ cup shredded carrots or cucumber
Lemon-Tahini Sauce
3 tablespoons tahini
2 tablespoons lemon juice
1 tablespoon olive oil
1–2 tablespoons water to thin
½ teaspoon garlic powder
Pinch of salt
instructions
1. Cook the Red Lentils
Add rinsed lentils and broth to a pot. Bring to a boil, reduce heat, and simmer for 12 to 15 minutes until the lentils are soft and creamy. If any liquid remains, drain lightly. Set aside.
2. Prepare the Aromatic Filling
In a skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until softened and golden. Stir in the minced garlic and cook for another minute. Sprinkle in the cumin, paprika, and turmeric. Add the cooked lentils and gently mash them to create a thick, hearty filling. Season with salt and pepper. Let it cool slightly so the wraps stay firm.
3. Make the Lemon-Tahini Sauce
Whisk together tahini, lemon juice, olive oil, garlic powder, and a pinch of salt. Add water a little at a time until the sauce becomes smooth and pourable.
4. Assemble the Wraps
Warm the tortillas briefly so they’re soft and easy to fold. Spread a generous layer of the lentil mixture down the center. Add fresh spinach leaves, chickpeas, and either shredded carrots or cucumber. Drizzle with the lemon-tahini sauce.
5. Roll and Serve
Fold the sides in, roll tightly, and slice in half. Enjoy immediately, or wrap in foil for a convenient meal later.
These wraps are rich in plant protein, naturally high in fiber, and filled with Mediterranean-inspired goodness. They store beautifully and taste even better with a little rest as the flavors blend. Enjoy your wholesome, nourishing wrap!