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Herbed Lentil Wraps

Herbed Lentil Wraps

Protein-rich red lentil tortillas filled with a bright, tahini-herb lentil and vegetable mix. Soft, pliable wraps that assemble quickly, perfect for busy weeknights, meal prep, or a portable lunch.
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Prep Time 15 minutes
Cook Time 5 minutes
Soaking 3 hours
Total Time 3 hours 20 minutes
Servings: 4 Warps
Course: Dinner, Lunch, Main Course
Cuisine: Healthy, Plant-Based, Vegetarian
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

  • ¾ cup 150 g split red lentils
  • 1½ cups 360 ml water or vegetable broth
  • Pinch of salt
  • 1 cup dry green black, or brown lentils (yields ~3 cups cooked)
  • 5 tbsp tahini
  • 2½ tbsp lemon juice
  • 3 carrots grated
  • 1 cup steamed broccoli
  • 1 clove garlic or ¼ tsp garlic powder
  • Handful fresh parsley
  • Pinch of salt and black pepper
  • Optional: smoked tofu tempeh, or soy curls
  • Fresh Veggie Toppings Add Just Before Rolling:
  • Sliced cucumber tomato, radish, red onion, lettuce
  • ½ tsp fine salt
  • Dash smoked paprika
  • Optional onion powder
  • Splash of oil for cooking

Equipment

  • High-speed blender
  • Non-stick pan or well-seasoned skillet
  • Thin spatula for flipping
  • Measuring cups / scoop

Method
 

  1. Rinse red lentils and soak in water or broth for 3–4 hours.
  2. Blend soaked lentils until silky and pourable, ~2 minutes. Add more water if too thick.
  3. Heat a non-stick pan over medium heat, brush with oil, pour a measured scoop of batter.
  4. Cook the first side 3–4 minutes until edges lift and surface is matte. Flip gently, cook 1–2 minutes.
  5. Stack cooked tortillas under a clean towel to keep warm and pliable.
  6. Cook green/black/brown lentils for filling until tender.
  7. Steam broccoli 3–4 minutes; grate carrots.
  8. In a blender or food processor, pulse cooked lentils, tahini, lemon juice, garlic, parsley, carrots, and broccoli until spoonable; stop while some veg texture remains.
  9. Season filling with salt, pepper, optional herbs, or spices (oregano, thyme, chili, cumin, curry).
  10. Portion 1 cup of filling per wrap (smaller for vegetable-heavy wraps).
  11. Add fresh, crisp toppings (cucumber, tomato, radish, onion, lettuce) just before rolling.
  12. Assemble wraps, fold tightly, and serve immediately or store filling separately for later.

Notes

Batter keeps in fridge up to 2 days; keep soaking water, re-pulse before cooking if thickened. Cooked wraps stack with parchment; store 3 days refrigerated, 3–4 months frozen. Filling keeps 3 days refrigerated, 4 weeks frozen. Juicy fresh toppings added at serving preserve crunch. Heat cooked tortillas briefly in a non-stick pan with oil to revive softness after storage. Optional protein: smoked tofu, tempeh, or soy curls.