Lentil Salad Wraps Recipe
Healthy High-Protein Lentil Salad Wraps are the perfect quick lunch or dinner. High in iron & fiber, budget-friendly, and easy to meal prep. Oil-free.
Servings: 5 wraps
Calories: 321kcal
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
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
Calories: 321kcal | Carbohydrates: 37g | Protein: 17g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Sodium: 301mg | Potassium: 710mg | Fiber: 16g | Sugar: 3g | Vitamin A: 826IU | Vitamin C: 15mg | Calcium: 98mg | Iron: 5mg
