Lentil and Roasted Vegetable Wraps
Elevate your lunch game with these vibrant Lentil and Roasted Vegetable Wraps, a healthy and satisfying option packed with plant-based goodness. This recipe features tender brown lentils, caramelized roasted vegetables like red bell peppers, zucchini, and red onion, all seasoned with warming spices like cumin and smoked paprika. A creamy homemade tahini sauce, infused with fresh lemon juice and garlic, ties everything together, while whole-wheat tortillas and fresh spinach provide the perfect base. Quick to prepare in under an hour, these wraps are ideal for meal prep or an on-the-go lunch. Garnish with fresh cilantro for an extra burst of flavor, and enjoy a nutrient-dense, vegetarian meal that doesn’t compromise on taste!
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Recipe Information
Ingredients
- 1 cup Brown lentils
- 1 Red bell pepper
- 1 Zucchini
- 1 Red onion
- 3 tablespoons Olive oil
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 3 tablespoons Tahini
- 2 tablespoons Lemon juice
- 1 Garlic clove
- 2 tablespoons Warm water
- 4 Whole-wheat tortillas
- 2 cups Fresh spinach leaves
- 0.25 cup Fresh cilantro (optional)
Instructions
Preheat your oven to 400°F (200°C).
Rinse the brown lentils under cold water. Cook them in a medium pot with 3 cups of water over medium heat for 20-25 minutes, or until tender. Drain and set aside.
While the lentils are cooking, chop the red bell pepper, zucchini, and red onion into bite-sized pieces.
Place the chopped vegetables on a baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with ground cumin, smoked paprika, salt, and black pepper. Toss to coat evenly.
Roast the vegetables in the preheated oven for 20-25 minutes, stirring halfway through, until tender and slightly caramelized.
In a small bowl, prepare the tahini sauce by whisking together tahini, lemon juice, minced garlic clove, warm water, and 1 tablespoon of olive oil. Adjust the consistency with more water if needed.
Warm the whole-wheat tortillas in a dry skillet or the oven for a few seconds to make them pliable.
Assemble the wraps: Place a layer of fresh spinach leaves on each tortilla, followed by a scoop of cooked lentils, a portion of roasted vegetables, and a drizzle of tahini sauce. Garnish with fresh cilantro if desired.
Roll the tortillas tightly, tucking in the sides as you go. Slice each wrap in half, if desired, and serve immediately.
Nutrition Facts
Calories |
379 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 481 mg | 21% | |
| Total Carbohydrate | 40.8 g | 15% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 6.1 g | ||
| Protein | 12.5 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 953 mg | 73% | |
| Iron | 4022.1 mg | 22345% | |
| Potassium | 671 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
