Spiced Lentil and Roasted Pepper Wrap

Spiced Lentil and Roasted Pepper Wrap

Mia

This Spiced Lentil and Roasted Pepper Wrap brings together the vibrant flavors of the Mediterranean in a convenient, portable format perfect for busy lifestyles. Tender green lentils are simmered with aromatic cumin and garlic, creating a protein-rich base that's both satisfying and nutritious. The addition of sweet roasted red peppers adds a smoky depth, while fresh baby spinach provides a crisp, iron-rich contrast.

What makes this wrap truly special is the creamy tahini-yogurt sauce that ties all the elements together. This classic Mediterranean combination adds healthy fats and a tangy richness that complements the earthy lentils perfectly. The sauce is seasoned with lemon juice and garlic, bringing brightness and complexity to every bite.

Inspired by the plant-forward eating patterns of Mediterranean cultures, this wrap showcases how simple, wholesome ingredients can create a meal that's both nourishing and delicious. The whole wheat wrap provides additional fiber and nutrients, making this a complete meal that supports sustained energy throughout your day. Whether you're packing lunch for work, heading out for a picnic, or need a quick dinner solution, this wrap travels beautifully and can be enjoyed warm or at room temperature.

Best of all, this recipe is incredibly versatile and meal-prep friendly. The lentil mixture can be made ahead and stored in the refrigerator for up to four days, and the tahini-yogurt sauce keeps well for the same duration. Simply assemble your wraps when you're ready to eat, making this an ideal solution for those who want healthy, homemade meals without daily cooking commitments.

Mia

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

40 minutes
None servings
385 calories
Fat 11.00g
Carbs 54.00g
Protein 20.00g

Ingredients

1 cupgreen or brown lentils, rinsed and drained
2.5 cupswater or vegetable broth
1.5 tspground cumin
3 clovesgarlic, minced, divided
0.75 tspsalt, divided
0.5 cupplain Greek yogurt
3 tbsptahini
2 tbsplemon juice, freshly squeezed
2 tbspwater, for thinning sauce
4 largewhole wheat tortillas, 10-inch size
1 cuproasted red peppers, jarred or homemade, sliced into strips
2 cupsbaby spinach, packed
0.25 cupred onion, thinly sliced (optional)
2 tbspfresh parsley, chopped (optional)
0.25 tspblack pepper, freshly ground
1 tbspolive oil

Equipment

Wooden spoon
Cutting board
Whisk
measuring spoons
measuring cups
small mixing bowl
medium saucepan
chef's knife
fine-mesh strainer
parchment paper or foil
skillet or griddle

Clean Eating

Exemplifies clean eating by using whole, minimally processed ingredients like fresh lentils, whole wheat tortillas, fresh vegetables, and homemade tahini-yogurt sauce without artificial additives.

Flexitarian Diet

A perfect flexitarian recipe that centers on plant-based ingredients while offering the option to easily add a small portion of animal protein if desired, emphasizing whole foods and nutrient density.

Mediterranean Diet

This wrap perfectly embodies Mediterranean diet principles with its emphasis on plant-based ingredients, whole grains, legumes, olive oil, and fresh herbs. The combination of lentils, whole wheat tortilla, roasted peppers, and tahini-yogurt sauce captures the essence of Mediterranean nutritional wisdom.

Mindful Eating

Supports mindful eating principles by featuring a diverse range of colors, textures, and flavors that engage multiple senses, using whole ingredients that provide both nutritional value and sensory pleasure.

Plant-Based Diet

An ideal plant-based recipe featuring protein-rich lentils, whole wheat wrap, fresh vegetables, and a creamy tahini-yogurt sauce that provides complete nutrition without any animal meat products.

Vegetarian Diet

This vegetarian-friendly wrap offers a balanced meal with protein from lentils, dairy protein from Greek yogurt, and a variety of vegetables, making it a nutritious option that meets vegetarian dietary requirements.

Instructions

1

Rinse the lentils in a fine-mesh strainer under cold water, picking out any debris or stones. Set aside to drain.

2 min
2

In a medium saucepan, combine the rinsed lentils, 2.5 cups water or vegetable broth, 1 teaspoon ground cumin, 2 cloves minced garlic, and 0.5 teaspoon salt.

1 min
3
25 min

Bring the lentil mixture to a boil over high heat, then reduce heat to medium-low and simmer uncovered for 20-25 minutes, stirring occasionally, until lentils are tender but not mushy.

4

While the lentils cook, prepare the tahini-yogurt sauce by combining Greek yogurt, tahini, lemon juice, remaining 1 clove minced garlic, remaining 0.25 teaspoon salt, and 2 tablespoons water in a small bowl.

5

Whisk the sauce until smooth and creamy. If the sauce is too thick, add additional water 1 teaspoon at a time until desired consistency is reached. Set aside.

1 min
6

Once lentils are cooked, drain any excess liquid and stir in the olive oil, remaining 0.5 teaspoon cumin, and black pepper. Taste and adjust seasoning if needed. Let cool slightly for 5 minutes.

5 min
7
2 min

Warm the whole wheat tortillas in a dry skillet over medium heat for about 20-30 seconds per side, or microwave wrapped in a damp paper towel for 20 seconds.

8

Lay one warmed tortilla on a clean work surface. Spread 2-3 tablespoons of tahini-yogurt sauce down the center of the tortilla, leaving about 2 inches from the edges.

9

Layer about 0.5 cup of the spiced lentils over the sauce, followed by 0.25 cup roasted red pepper strips and 0.5 cup baby spinach. Add optional red onion and parsley if using.

1 min
10

To roll the wrap, fold the bottom edge of the tortilla up and over the filling, tucking it tightly underneath. Fold in both sides toward the center, then continue rolling away from you until the wrap is completely sealed.

11

Repeat the assembly process with the remaining 3 tortillas and filling ingredients.

3 min
12

Slice each wrap in half diagonally if desired. Serve immediately, or wrap tightly in parchment paper or foil for transport. Wraps can be enjoyed warm or at room temperature.

1 min

Frequently Asked Questions