These Vegan Wraps are a win-win: made with red lentils, they’re not only good for you but also super tasty. They’re free from dairy and nuts, and you can even go gluten-free. Perfect for lunch on the go, a fun picnic, or a simple dinner at home
How to Make Vegan Lentil Wraps
- Prep the Lentils: Place red lentils in a pot and add vegetable stock. Add a teaspoon of ground cumin for flavor. Bring to a boil, then lower the heat and simmer for 15 to 20 minutes until the lentils are soft.
- Make the Salad: While the lentils are cooking, chop up tomatoes, cucumber, iceberg or romaine lettuce, onion, bell pepper, and avocado. Mix them in a bowl with olive oil and lemon juice. Add a pinch of salt to taste.
- Prepare the Sauce: In a separate bowl, mix nondairy yogurt with chopped dill and crushed garlic. Add a pinch of salt to balance the flavors.
- Assemble the Wraps: Lay out a tortilla flat on your workspace. Start by adding 3 tablespoons of the mixed salad in the center. Follow with 2 tablespoons of cooked lentils. Drizzle yogurt sauce over the lentils and salad.
- Wrap It Up: Fold the sides of the tortilla over the fillings, then roll it up tightly from the bottom.
If you like your tortillas a bit crispy, you can toast the assembled wraps in a dry pan for a couple of minutes on each side.
And there you have it, delicious and nutritious vegan lentil wraps, perfect for any meal!
- Lentil Leftovers: If you cook more lentils than you need, store them in the fridge for up to a week. They’re great for adding to salads or soups.
- Tortilla Choices: You can use any type of tortilla – corn, whole wheat, or even spinach for extra nutrients. Just make sure they’re large enough to hold all the fillings.
- Sauce Swap: If you’re not a fan of soy yogurt, you can use coconut yogurt or any other plant-based yogurt for the sauce.
- Spice It Up: Want a little kick? Add a dash of chili flakes or a splash of hot sauce or sriracha to the lentils while they’re cooking.
- Meal Prep: You can prepare the lentils, salad, and sauce ahead of time and store them separately in the fridge. Just assemble the wraps when you’re ready to eat.
- Wrap Tight: To keep everything in place, wrap the assembled tortilla in parchment paper or foil, especially if you’re taking it to go.
- Kid-Friendly: If you’re making these for kids, you can make mini wraps using smaller tortillas. They’re easier for little hands to hold.
- Nut-Free: This recipe is already nut-free, but always double-check your vegetable stock and plant-based yogurt to make sure they don’t contain any nut traces if you have allergies.
- Gluten-Free: For a gluten-free option, use gluten-free tortillas and double-check that your vegetable stock is gluten-free as well.
If you make these lentil vegan wraps, please don’t forget to rate this recipe and share a picture on social media. Tag #LittleSunnyKitchen in your posts as I would really love to see your creations!
For the salad:
- 2 tomatoes
- 1 cucumber
- ½ head iceberg lettuce
- 1 onion
- ½ yellow bell pepper
- ½ avocado
- 1 teaspoon fresh mint leaves
- 1 teaspoon chopped fresh parsley
- ½ lemon juiced
- 2 tablespoons extra virgin olive oil
- Salt to taste
For the yogurt sauce:
- 1 cup nondairy yogurt like soy or coconut yogurt
- 1 small clove garlic minced or crushed
- 1 tablespoon chopped fresh dill
- Salt to taste
- Wash the red lentils under cold water until the water runs clear.
- To a saucepan or pot, add vegetable stock, bring to a boil add the rinsed lentils and ground cumin.
- Turn down the heat so that the stock is simmering. Put a lid on the pot and let the lentils cook for about 15 to 20 minutes. Feel free to give them a quick stir every so often to make sure they're cooking evenly. After about 15 minutes, check to see if the lentils are soft. If they need more time, you can let them cook for an additional 5 minutes.
- To make the salad, in a large salad bowl combine chopped tomatoes, cucumber, lettuce, onion, bell pepper, avocado, mint, and parsley.
- Dress the salad with fresh lemon juice, and extra virgin olive oil. Season with salt and give it a quick mix. Check for seasonings, and adjust if needed.
- To make the sauce, in a medium sized bowl, combine the yogurt with garlic, dill, and salt.
- To assemble the wraps, add salad, lentils, and drizzle with yogurt sauce.
- Fold the sides of the tortilla inward over the fillings. You want to tuck these in so nothing falls out. Then, fold the bottom of the tortilla up and over the fillings and the folded-in sides. Keep rolling the wrap away from you, making sure to tuck in the sides as you go. Finish by pressing down a bit on the seam, where the tortilla edges meet, so it stays closed. Slice in half, and serve with extra sauce on the side if desired.
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
© Little Sunny Kitchen