Spicy Lentil Wraps Recipe for Flavorful Lunch

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This spicy lentil veggie wrap is an easy, protein-packed dinner that brightens a weeknight meal. Filled with tender green lentils, crisp vegetables, and a tangy tahini dressing, these vegan wraps are flexible, satisfying, and ready in about 35 minutes.

Why You’ll Love These Vegan Spicy Lentil Wraps

• Completely plant-based: no meat, dairy, or eggs.
• High in protein: each serving is packed with plant protein from lentils.
• Quick and simple: this recipe is easy to make and takes about 35 minutes from start to finish.

If you enjoy lentils, try other recipes like Vegan Lentil Bolognese or Lentil Tacos for more plant-based meal ideas.

Ingredient Notes for the Best Wraps

Tortillas: Whole grain or whole wheat tortillas add fiber and nutrients, but use any tortilla you prefer.

Lettuce: Romaine or green leaf are ideal for their texture and mild flavor. Any crisp lettuce will work.

Red onion: Raw red onion adds a sharp bite; substitute quick-pickled red onion if you want extra brightness.

Tahini dressing: A simple homemade tahini dressing (recipe below) coats the lentils and ties the wrap together. Store-bought dressing works in a pinch.

Lentils: Green lentils hold their shape well and make a hearty filling. Cook until tender but not mushy, then toss with the dressing while still warm so the flavors meld.

See the ingredient list below for exact amounts.

Step-by-Step Instructions

These wraps are straightforward and come together quickly. Follow these steps for warm, flavorful results.

1. Cook the lentils: Rinse green lentils in a fine mesh strainer under cool water. Add the lentils to a pot with cool water, bring to a boil, then reduce to a simmer. Cook about 20 minutes or until tender but still holding their shape. Drain any excess liquid.
2. Make the tahini dressing: While the lentils cook, whisk together tahini, Dijon mustard, olive oil, agave (or another sweetener), lemon juice, garlic powder, Italian seasoning, crushed red pepper, cayenne, and cold water until smooth. Adjust consistency with additional water if necessary.
3. Toss lentils with dressing: Return the drained lentils to the pot or a bowl and stir in the tahini dressing so the lentils are well coated. Allow them to cool slightly so they’re warm but not hot when assembling.
4. Prep produce: Wash and slice lettuce, cucumbers, tomatoes, and red onion. Warm tortillas briefly in a pan or microwave if you prefer soft, pliable wraps.
5. Assemble: Layer equal portions of lentils and vegetables on each tortilla. Add extra dressing or a spread of hummus for creaminess if desired. Fold the sides in and roll the tortilla like a burrito.
6. Optional sealing: For a crisp, sealed edge, place each wrapped tortilla seam-side down in a pan over medium-low heat for about 30 seconds until lightly warmed and sealed.

Recipe Variations and Tips

Make it spicier: Increase crushed red pepper or cayenne in the dressing, or add hot sauce to the lentils for more heat.

Add more vegetables: Shredded carrots, sliced bell peppers, or thin celery work well for extra crunch and nutrients.

Make it creamier: Spread a tablespoon of hummus on each tortilla before layering ingredients for added richness and flavor.

If you try this recipe, leave a rating or comment to share how it turned out.

Spicy Lentil Wraps

These spicy lentil wraps are great served warm or cold. Tender lentils tossed in tangy tahini dressing pair with crisp vegetables for a balanced, filling vegan meal.

Prep Time: 5 mins

Cook Time: 25 mins

Assembly Time: 5 mins

Total Time: 35 mins

Course: Main Course

Servings: 4

Calories: 577 kcal (approx.)

Ingredients

• 4 whole grain tortillas
• 2 cups cooked green lentils
• 1 cup lettuce, chopped
• ½ cup cucumbers, sliced
• ½ cup tomatoes, sliced
• ½ cup red onion, sliced

Tahini Dressing

• 2 tbsp tahini
• 2 tbsp Dijon mustard
• 1 tbsp olive oil
• 2 tsp agave nectar (or honey/maple if not strict vegan)
• 1 tbsp lemon juice
• ½ tsp garlic powder
• ½ tsp Italian seasoning
• 1 tsp crushed red pepper flakes
• ¼ tsp cayenne pepper
• 3 tbsp cold water (adjust for desired consistency)

Instructions

1. Cook the green lentils according to package directions until tender. Drain and return them to the pot.
2. Whisk all dressing ingredients until smooth, then stir into the warm lentils so they absorb the flavor. Set aside to cool slightly.
3. Prepare and warm the tortillas, and wash and slice all produce.
4. Divide the lentils and vegetables evenly among tortillas. Roll each tortilla into a wrap.
5. Optional: heat each wrap seam-side down in a skillet over medium-low heat for about 30 seconds to seal and warm.

Notes

Store wrapped or unwrapped in an airtight container in the refrigerator for up to 3 days. Nutrition values are approximate and will vary by exact ingredients and portion sizes.

Nutrition (per serving, approximate)

Calories: 577 kcal • Carbohydrates: 93.3 g • Protein: 31 g • Fat: 10.2 g • Fiber: 34.6 g • Sodium: 237 mg