Let me tell you about my absolute favorite discovery in the kitchen: lentil wraps! They’re such a fantastic, healthy alternative to traditional wraps, and guess what? They’re gluten-free! I love how simple they are to make and how packed with nutrients they are. Lentils are not only rich in protein but also loaded with fiber, which makes these wraps a wholesome choice for any meal. You can fill them with all your favorite veggies, and they become this delightful bundle of flavor and health. Trust me, once you try them, you’ll wonder why you ever reached for store-bought wraps! Plus, they’re a great way to sneak in some extra nutrition without sacrificing taste. Let’s get cooking and make these delicious lentil wraps together!

Ingredients List

Here’s what you’ll need to whip up these amazing lentil wraps. Make sure to gather everything before you start for a smooth cooking experience!

1 cup lentils, rinsed
2 cups water
1/2 teaspoon salt
1 teaspoon cumin
1/2 teaspoon turmeric
1 tablespoon olive oil
Fresh vegetables for filling (like spinach, bell peppers, or cucumbers)

These ingredients are not only simple but also super nutritious! Feel free to get creative with your vegetable fillings—whatever you have on hand will work beautifully. I often go for a colorful mix to make my wraps as vibrant as they are delicious!

How to Prepare Lentil Wraps

Making lentil wraps is a breeze, and I’m here to walk you through each step! Trust me, it’s all about simplicity and patience. Let’s dive in!

Step 1: Rinse the Lentils

First things first, you’ll want to rinse your lentils under cold water. Just throw them in a fine mesh strainer and give them a good shake. This helps remove any dust or impurities. You should see the water run clear; that’s when you know they’re ready to go! Rinsing is a small step, but it makes a big difference in the final flavor.

Step 2: Cook the Lentils

Now, grab a pot and combine your rinsed lentils, 2 cups of water, salt, cumin, and turmeric. Bring this mixture to a boil over medium-high heat. Once it’s bubbling, reduce the heat to low and let it simmer for about 20 minutes. You want the lentils to be tender but not mushy. If you have any leftover water after cooking, just drain it off gently before moving on to the next step.

Step 3: Blend the Mixture

Next up, it’s blending time! Transfer your cooked lentils into a blender or food processor. Blend until smooth and creamy—this texture is what will help hold your wraps together. You might need to scrape down the sides a couple of times to get everything incorporated. If it’s too thick, add a splash of water to help it along. You’re aiming for a nice, smooth batter.

Step 4: Cook the Wraps

Now, heat up a non-stick pan over medium heat and drizzle a little olive oil to coat the bottom. Pour a ladleful of your lentil mixture into the pan, gently spreading it into a circle (about 6 inches in diameter). Cook for about 2-3 minutes on each side until it turns a lovely golden brown. Ooh, that smell is heavenly! Repeat this process until you’ve cooked all your mixture—don’t worry if your first wrap isn’t perfect; they all taste delicious!

Step 5: Fill and Serve

Finally, it’s time to fill your wraps! Lay your cooked lentil wrap flat and load it up with fresh vegetables like spinach, bell peppers, or whatever you fancy. I love adding a drizzle of tahini or a dollop of hummus for extra flavor. Roll them up tightly, and voilà! You’ve got yourself some scrumptious, healthy lentil wraps ready to enjoy. Serve them warm or at room temperature—either way, they’re bound to impress!

Nutritional Information

Here’s the good news: these lentil wraps are not just delicious, but they’re also packed with nutrients! Here’s the estimated nutritional breakdown per serving, which is one wrap:

Calories: 150
Fat: 4g
Saturated Fat: 0.5g
Unsaturated Fat: 3.5g
Trans Fat: 0g
Carbohydrates: 24g
Fiber: 8g
Protein: 7g
Sugar: 2g
Sodium: 200mg
Cholesterol: 0mg

These wraps are not only gluten-free but also a fantastic source of protein and fiber, making them a great choice for a wholesome meal. Enjoy knowing that you’re treating your body right while savoring every bite!

Tips for Success

Making perfect lentil wraps is all about a few simple tricks that can elevate your dish! First, don’t be afraid to experiment with spices. If cumin and turmeric aren’t your favorites, try adding paprika, garlic powder, or even a pinch of chili powder for a kick. Also, if you don’t have lentils on hand, you can substitute with split peas—just keep an eye on the cooking time, as they may vary!

When cooking the wraps, ensure your pan is nice and hot before adding the mixture; this helps achieve that beautiful golden crust. If you find the batter too thick, just add a bit more water until you get that smooth, pourable consistency. Lastly, be patient when flipping the wraps; let them cook properly on one side before attempting to turn them. With these tips in your back pocket, you’ll be a lentil wrap pro in no time!

Why You’ll Love This Recipe

Quick to Make: These lentil wraps come together in just about 40 minutes, making them a perfect choice for busy weeknights!
Easy to Prepare: With just a few simple steps, you’ll have a delicious meal ready to go—no complicated techniques here!
Healthy Option: Packed with protein and fiber, these wraps are not only filling but also nutritious, keeping you satisfied and energized.
Gluten-Free: Made entirely from lentils and spices, they’re a fantastic gluten-free alternative to traditional wraps.
Customizable: Fill them with any veggies or sauces you love, tailoring each wrap to suit your taste or dietary needs.

Trust me, once you start making these lentil wraps, you’ll want to keep them in your rotation for all your meals! They’re delicious, versatile, and oh-so-satisfying!

Storage & Reheating Instructions

Got some lentil wraps left over? No worries, they store beautifully! To keep them fresh, just place them in an airtight container and pop them in the fridge. They’ll be good for about 3-4 days. I like to separate each wrap with a piece of parchment paper to prevent them from sticking together—this little trick works wonders!

If you want to make them last longer, you can freeze the wraps too! Just make sure they’re completely cooled first, then wrap each one tightly in plastic wrap and store them in a freezer-safe bag. They’ll hold up well for up to 2 months. When you’re ready to enjoy one, simply thaw it in the fridge overnight.

Now, for reheating, I recommend using a non-stick pan over medium heat. Just toss the wrap in for a minute or two on each side until it’s warmed through and a bit crispy again. If you’re in a hurry, you can microwave them for about 30 seconds, but I find that the pan gives them that lovely texture. Enjoy your delicious lentil wraps just as much the second time around!

FAQ Section

Can I freeze lentil wraps?

Absolutely! Freezing lentil wraps is a great way to have healthy meals ready for those busy days. Just make sure they’re completely cooled before you wrap each one tightly in plastic wrap. Then, pop them into a freezer-safe bag or container. They’ll keep well for up to 2 months. When you’re ready to enjoy one, simply take it out and thaw it in the fridge overnight. If you’re in a hurry, you can let it sit at room temperature for a bit, but I recommend the fridge for the best texture.

What can I use as a filling for lentil wraps?

The filling options for your lentil wraps are endless! I love to use a mix of fresh veggies like spinach, bell peppers, cucumbers, and shredded carrots. You could also add some sliced avocado for creaminess or roasted chickpeas for extra protein. If you’re feeling adventurous, try adding a spread like hummus or tzatziki for a flavor boost. Honestly, just use whatever you have on hand—these wraps are the perfect canvas for your favorite fillings!

How do I make lentil wraps without a non-stick pan?

If you don’t have a non-stick pan, don’t worry! You can still make these wraps using a cast iron skillet or a regular pan. Just make sure to add a bit more oil to the pan to prevent sticking. Heat it up well before pouring in your lentil mixture, and let it cook until it’s nicely browned before flipping. If you find that they’re still sticking, you might want to consider using parchment paper to help release them easily.

Are lentil wraps suitable for meal prep?

Yes, yes, and yes! Lentil wraps are fantastic for meal prep. You can make a big batch over the weekend, and they’ll be ready to grab-and-go throughout the week. Just remember to store them in an airtight container in the fridge, and they’ll stay fresh for about 3-4 days. You can fill them right before eating to keep the veggies crisp, or prep them as complete wraps—just be sure to use ingredients that hold up well. It’s such a great way to ensure you have a healthy meal on hand whenever hunger strikes!

Lentil Wraps: 5 Healthy, Flavorful Reasons to Try Them

Author: Lisa
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 4 wraps 1x
Category: Main Dish
Method: Stovetop
Cuisine: Vegan
Diet: Gluten Free

Print Recipe

Description

Lentil wraps are healthy, gluten-free alternatives to traditional wraps, made from lentils and spices.

Ingredients

Scale

1 cup lentils
2 cups water
1/2 teaspoon salt
1 teaspoon cumin
1/2 teaspoon turmeric
1 tablespoon olive oil
Fresh vegetables for filling

Instructions

Rinse the lentils under cold water.
Combine lentils, water, salt, cumin, and turmeric in a pot.
Bring to a boil, then reduce heat and simmer for 20 minutes.
Drain excess water and blend the mixture until smooth.
Heat a non-stick pan and pour a ladle of the mixture to form a wrap.
Cook for 2-3 minutes on each side until golden brown.
Repeat until all mixture is used.
Fill wraps with fresh vegetables and serve.

Notes

Store leftovers in an airtight container.
These wraps can be frozen for later use.
Experiment with different spices for variety.

Nutrition

Serving Size: 1 wrap
Calories: 150
Sugar: 2g
Sodium: 200mg
Fat: 4g
Saturated Fat: 0.5g
Unsaturated Fat: 3.5g
Trans Fat: 0g
Carbohydrates: 24g
Fiber: 8g
Protein: 7g
Cholesterol: 0mg

Keywords: lentil wraps, gluten-free wraps, healthy wraps

Spread the love