Handheld Mediterranean Lentil Wraps

Flavorful seasoned lentils mixed with fresh herbs, crisp vegetables, and a bright lemon dressing, all wrapped in soft tortillas for a quick and satisfying meal.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 5
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $2.16/serving

Dietary

• Vegan
• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein
• High-Fiber
• Halal
• Vegetarian
• Pescatarian
• Low-Sugar

Tags

• quick
• savory
• fresh
• healthy
• budget-friendly

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion (medium, finely diced)
• 2 clove garlic (minced)
• 1 cup brown or green lentils (rinsed, uncooked)
• 3 cup vegetable broth
• 0.5 teaspoon dried oregano
• 0.25 teaspoon black pepper
• 0.5 cup fresh parsley (chopped)
• 0.25 cup lemon juice (fresh)
• 1 cucumber (thinly sliced)
• 0.5 red bell pepper (thinly sliced)
• 10 whole wheat tortillas
• 0.75 teaspoon salt

Instructions

1. Heat olive oil in a medium saucepan over medium heat. Add the diced yellow onion and sauté for 5 minutes until softened. Stir in the minced garlic and cook for 1 minute more until fragrant.
2. Add the rinsed brown or green lentils, vegetable broth, dried oregano, and black pepper to the saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until lentils are tender. Drain any excess liquid.
3. Once cooked, stir in the chopped fresh parsley and lemon juice into the lentils. Season with salt to taste.
4. Warm the whole wheat tortillas according to package directions. Serve the seasoned lentils with thinly sliced cucumber and red bell pepper for assembly into wraps.

Notes

The seasoned lentils can be made ahead and stored in the refrigerator for up to 4 days, making assembly even quicker.

Nutrition (per serving)

• Calories: 411
• Protein: 19.7 g
• Carbohydrates: 77.9 g
• Fat: 2.9 g
• Fiber: 5.9 g
• Sodium: 1582 mg
• Saturated Fat: 0.4 g
• Sugar: 5.7 g