Two Ingredient Loaded Lentil Wraps

For thousands of years people across the globe, from all unique vibrant cultures, have been using lentils to create nourishing, sustainable meals and now you can too! From Africa to Asia, Greece to Italy, lentil wraps just like these have been a staple dish for billions of people all over the world. So when you eat this delicious dish it’s pretty cool to know that you are a part of culinary history and beyond. Plus, all you need is lentils and water (with a splash of seasoning if you are feeling fabulous) to cook up a protein packed feast. Lentils cost only $0.20 per pound so you know that this budget-friendly recipe is gonna stay on regular repeat in your home!

If you love this recipe, you may also like my Two-Ingredient Oat Wraps and Lentil Falafel Feast!

COURSE: Appetizers, Sides, Main, Bread

CUISINE: Zero Waste, African, Asian, Greek

NUTRITIONAL FACTS: (Per 1 Wrap)

• Calories 252g

• Protein 14g

• Dietary Fiber 7g

Why You Will Love These Lentil Wraps:

This is the easiest recipe ever! For thousands of years people across the globe, from all unique vibrant cultures, have been using lentils to create nourishing, sustainable meals and now you can too. All you need is lentils and water (plus a splash of seasoning if you are feeling fabulous) to cook up a protein packed feast. Lentils cost only $0.20 per pound so you know that this budget-friendly recipe is gonna stay on regular repeat in your home! 

About the Ingredients:

These protein-rich lentil wraps are easy-to-make, grain-free, gluten-free, dairy-free, and vegan! Making this is extremely easy and only requires two ingredients. With only lentils and water (and your choice of seasoning), you can have a cheap, sumptuously nutritious meal!

Tomatoes

For that juicy, sweet flavor, add some slices of tomatoes to your lentil wraps' fillings. Tomatoes are loaded with lycopene, a known antioxidant that can lower risk of heart disease and cancer!

Avocados

Having only 0.95 grams of sugar in a medium-sized avocado, it is known as the fruit with the lowest sugar content. So you can take a bite of your lentil wraps with the creamy nutty goodness of the avocado inside without worrying about its sugar content!

Red Lentils

Although they are toxic when eaten raw, lentils are a great source of plant-based protein and fiber. They are highly nutritious and are rich in B vitamins, iron, magnesium, potassium, and zinc. Make sure to soak the lentils in water for this quick and easy recipe!

Lettuce

For that crunchy goodness, lettuce stuffing is the way to go! Considered a dieter's dream, lettuce is low in calories and packed with fiber, iron, folate, and vitamin C.

Red Onions

Subtly sweet and pleasing to the eye when added to salads, red onions are essential in leafy recipes for that burst of color and nutrients.

A half-cup serving of chopped red onion contains:

• Calories: 32.

• Protein: 1 gram.

• Fat: 0 grams.

• Carbohydrates: 7 grams.

• Fiber: 1 gram.

• Sugar: 3 grams.

Questions and Tips:

What equipment can I make this recipe in?

Use a blender to blend your lentils, water, favorite seasonings, and fresh herbs together. To cook your lentil wrap batter, you can use any non-stick pan that you have.

Are the extra toppings necessary?

When it comes to leafy recipes, more toppings is almost always better! If you like it spicy, you can add chili powder or a pinch of cayenne pepper. However, if you simply want a burst of flavor, you can add cashew sauce, peanut butter, or guacamole!

What else can I serve with these lentil wraps?

This hearty recipe can perfectly pair with a number of equally healthy options like: wild rice bowls, caramelized onions, roasted cauliflower, spinach, and broccoli rabe. You may want to try it with my Haitian Epis Cauliflower Wings or my Vegan Cheddar Broccoli Bake.

How long does this recipe last?

As this recipe is fully vegan, it can last much longer than non-vegan dishes. When stored in a covered container, it can last up to 2 weeks in the fridge, and up to 6 months in the freezer.

Will non-vegans like this?

No doubt! These two-ingredient lentil wraps' appeal lies primarily in its easy-to-make nature. Who doesn't love a quick, sumptuous and filling meal? Not to mention the amount of nutrient goodness packed in this small yet hearty recipe. Anyone, vegan or not, will surely love this!

How to make the EASIEST vegan recipe!https://youtu.be/YNV2mDVgk2w?si=lRXm4HeXG0RCqb0y

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Two Ingredient Loaded Lentil Wrap

Yield 6

Author Gabrielle Reyes

Prep time

5 Min

Cook time

10 Min

Total time

15 Min

For thousands of years people across the globe, from all unique vibrant cultures, have been using lentils to create nourishing, sustainable meals and now you can too! From Africa to Asia, Greece to Italy, lentil wraps just like these have been a staple dish for billions of people all over the world. So when you eat this delicious dish it’s pretty cool to know that you are a part of culinary history and beyond. Plus, all you need is lentils and water (with a splash of seasoning if you are feeling fabulous) to cook up a protein packed feast. Lentils cost only $0.20 per pound so you know that this budget-friendly recipe is gonna stay on regular repeat in your home!

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Ingredients

2-INGREDIENT LENTIL WRAPS:

• Raw Lentils (1 Cup)
• Water (2 Cups)
• You Favorite Seasoning (2-3 Tbs)

LOAD UP WITH:

• Sauce or Hummus (I used Protein Pesto in mine!)
• Sliced Tomato
• Chopped Lettuce
• Avocado Slices
• Sliced Red Onion
• Sliced Cucumber
• Hot Sauce

Instructions

1. Soak 1 cup of dry lentils in 2 cups of water overnight or for at least 3 hours.
2. After the lentils are done soaking, add the lentils plus the soaking water to a blender and sprinkle in your favorite seasonings and fresh herbs to jazz it up.
3. Blend together the lentils, water, and seasoning until it is thick and creamy almost like a thinner pancake batter.
4. One large helping at a time, pour out the lentil wrap batter onto a hot, oiled pan and delicately spread it out with a spoon or by moving the pan around to create a large, thin circle surface that looks like a pancake. Let this cook (3-5 minutes) until it is bubbling all over and you can flip it onto the other side.
5. Continuously flip the wraps on both sides until it is fully cooked. When you are finished with a wrap, set it aside as you cook the others. You can always store the cooked wraps in the refrigerator or even the freezer with a piece of parchment paper in between each wrap to make this recipe last a long time.
6. Load up the lentil wraps with your favorite sauce, hummus, vibrant vegetables, or whatever else you love.
7. Sing your song, do your dance, speak your truth, and enjoy the lentil wraps!

Nutrition Facts

Fiber

8 g

Calories

180

Protein

8 g

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