These High-Protein Lentil Salad Wraps are quick to make, healthy, and great for meal prep. Created by a Registered Dietitian Nutritionist, these vegan wraps are high in iron and fiber, budget-friendly, and oil-free. A satisfying plant-based lunch or dinner.
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Fresh herbs, and a creamy tahini Dijon dressing, transform lentils and cucumber into a mouthwatering and nourishing salad. Cook the lentils ahead of time and make this salad (or wrap) in just 10 minutes.
This recipe was inspired by my Vegan Wraps with Roasted Chickpeas on this site, as well as this Asian-Inspired Creamy Vegan Kale & Edamame Salad.
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👩🏼🌾 Ingredients
For the wrap:
- Fresh mint and parsley brighten up this dish and pack in flavor.
- Green lentils (Puy, French, green) add protein, iron, and fiber.
- Cucumber tastes refreshing and adds a delightful crunch.
See the recipe card below for quantities.
For the Dressing:
- Tahini is loaded with heart-healthy fats and protein. It gives the dressing a creamy texture.
- Fresh lemon juice adds a tanginess that perfectly balances the hint of sweetness from the maple syrup and balsamic vinegar.
See the recipe card below for quantities.
🫑 Substitutions
This recipe is very versatile:
- Lentils - Use French, green, or brown lentils. Or instead of lentils, use cooked chickpeas (homemade or canned).
- Cucumber - substitute with chopped bell peppers, jicama, or sliced radish. Or omit as desired.
- Green onion - replace the green onion with diced red onion
- Fresh herbs - use fresh herbs you already have on hand (cilantro, dill, basil)
- Tortilla - Serve inside toasted pita bread or on a high-protein tortilla. Or skip the wrap and enjoy it as a salad.
- Hummus - add hummus or your favorite sandwich spread
Visit my Sandwich Recipes Page for healthy and delicious vegan sandwiches and burgers! These Easy Cheesy Vegan Quesadillas are one of my favorites.
📖 How to Make Lentil Salad Wraps
This is an overview. The full instructions are in the recipe card below.
- Place the lentils in a small saucepan with water to cover by approximately 2 inches high. Simmer for about 15 minutes, or until they are al dente.
- Drain and set aside. (Do this up to 4 days beforehand, and refrigerate the cooked lentils in an airtight container until needed.)
- Mix the dressing ingredients in a medium bowl. Grate the garlic directly into the bowl using a microplane or fine grater. Mix well to combine. (Grating the garlic adds a ton more flavor than mincing.)
- Add the chopped salad ingredients, cooked lentils, and tahini Dijon dressing to a large bowl. Add the desired amount of dressing.
- Toss gently. Then, season with salt, pepper, and lemon juice to taste.
- Select a high-protein wrap, spread with hummus, and add the lentil cucumber salad. Hummus adds heart healthy fats, and a delicious creaminess to this wrap. Use a high-protein tortilla for more protein.
✔️ Expert Tips
- Do not overcook the lentils. Cook until al dente, or they will make the salad soggy.
- Microplane graters are very useful. They are great for zesting citrus, or for grating hard cheeses, nuts, whole spices, garlic, ginger, horseradish, and lemongrass. You can also use them to grate root vegetables over a soup or salad for a hit of flavor!
- Storage: Refrigerate any remaining salad in an airtight container for up to 3 days.
Try these popular Vegan Wraps with Roasted Chickpeas on my site.
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🙋🏽♀️ Recipe FAQs
Omit the maple syrup, and balsamic vinegar, and serve as a salad instead of a wrap. Or use a high-protein wrap without added sugars.
Yes! Use precooked store-bought lentils instead to save time, but rinse them well and drain before using.
Lentils do not require soaking. However, it is recommended to sift through them beforehand to remove any stones or debris. Then rinse them in a sieve under running cold water.
Lentil Salad Wraps Recipe
Ingredients
- 1 cup dry green lentils (Puy, French, or green)
- 1 cucumber small dice
- ½ cup fresh parsley roughly chopped
- ½ cup mint leaves chopped
- 2 green onions green and light green parts only, thinly sliced
For the dressing:
- ⅓ cup tahini
- 1 ½ tablespoons tamari preferably low sodium
- 1 tablespoon balsamic vinegar
- 2 teaspoons Dijon mustard
- 1 teaspoon maple syrup
- 1 teaspoon fresh lemon juice plus more as needed
- 2 small garlic cloves
- Salt & freshly ground black pepper to taste
Optional for wraps:
- 5 high-protein wraps or toasted pita bread
- ¾ cup hummus or preferred sandwich spread
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Instructions
- Cook the lentils: Rinse the lentils. Add them to a small saucepan with water to cover by about 2 inches high. Bring the water to a boil over medium-high heat before reducing the heat. Simmer the lentils for about 15 minutes, or until al dente. Drain the lentils and set aside to cool. (You can make the lentils beforehand and refrigerate for up to 4 days, or until you are ready to make the salad.)
- Make the dressing: Meanwhile, add the tahini, tamari, balsamic vinegar, Dijon,maple syrup, lemon juice, and 3 tablespoons water to a medium bowl. Grate the garlic into the bowl using a microplane or fine grater. Mix well to combine. Add more water as needed until the desired consistency.
- Combine the ingredients: In a large bowl, combine the lentils, cucumber, parsley, mint, and green onions. Add the desired amount of dressing. Mix gently until fully incorporated. Add salt, pepper, and lemon juice to taste.
- Make the wraps: Place about 2 tablespoons hummus along the center of the tortilla. Top with the desired amount of lentil salad, and wrap.
Notes
- Nutrition Information includes wraps.
- Cook the lentils until al dente. Do not overcook or they will be mushy in the salad.
- Make the lentils beforehand and refrigerate for up to 4 days, or until you are ready to make the salad.
- Substitutions:
- Lentils: use French, green, brown, or Beluga lentils
- Green onion - diced red onion
- Fresh herbs - cilantro, dill, basil
- Cucumber - chopped bell pepper, sliced radishes, jicama
- For serving: serve this recipe as a salad, or turn it into a wrap. Both are delicious.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
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Let me know your thoughts on Lentil Salad Wraps by leaving a ⭐️ rating below or sharing it on Instagram.
Genie Robinson says
I love, love, love it! I have to admit that I was skeptical, as I'm not a total fan of lentils. This is really delicious. The dressing is amazing! So full of flavor. I'd definitely use red onion next time instead of green onions, and maybe slice up a few cherry tomatoes on top. I had it as a (romaine) lettuce wrap. I'll for sure use it as an appetizer on butter lettuce, as lettuce cups, for parties.
Thank you so much Nisha for all that you do 🙂
Nisha Melvani, RDN says
Love the idea of making lettuce wraps! So glad you gave this lentil salad a try and enjoyed it! Thank you.
Erin says
Delicious, filling, and easy, thanks for sharing!
Nisha Melvani says
I'm so glad it was a hit. Thank you for leaving a comment.
Lorna says
This was delish. I like spice, so added chopped jalapeno also added chopped spinach. Made the wrap.
Nisha Melvani says
I love spice too! So glad you enjoyed it. Thank you.
Primla Goddard says
Love the fact that it’s so rich in fiber. At my age, in my 70s, that is an important concern.
Love it just as a salad.
Nisha Melvani says
Yes! Getting adequate fiber is so important. So glad you enjoyed it.
Neena Chandiramani says
Excellent dish, my family loves it ❤️
Nisha Melvani says
So glad. Kids love this recipe.