Lentil Wrap Recipe

I rely on high-protein vegetarian recipes to keep my weeknight dinners fresh and satisfying.

This hearty lentil wrap recipe delivers on taste and texture, appealing even to dedicated meat-eaters, with warm spices and a tangy, refreshing sumac-infused yogurt swirl.

The secret to its vibrant flavor profile isn’t complicated; it relies on a warm spice blend and a tangy, refreshing sumac-infused yogurt swirl. We’ll show you how to pull this high-protein, family-friendly meal together in under 30 minutes. It’s perfect for meal prep and makes weeknight dinners exciting again.

Ingredients

For the lentil filling and the vibrant finishing swirl, here’s what you need for this lentil wrap recipe.

• Dried Brown or Green Lentils: 200 g (1 cup), rinsed thoroughly. Brown or green lentils hold their shape well during cooking, making them ideal for a wrap filling. Avoid red lentils for this recipe, as they tend to become mushy.
• Vegetable Broth or Water: 720 ml (3 cups). Cooking lentils in broth adds depth of flavor to the base of the filling. Water works fine too, but adjust salt levels accordingly in step 3.
• Olive Oil: 30 ml (2 tablespoons). Used for sautéing the aromatics and building the flavor base of the lentil filling. You can use a neutral oil like grapeseed or avocado oil as a swap if preferred.
• Aromatics and Spices: 1 large yellow onion (finely diced), 3 cloves garlic (minced), 5 g (1 tsp) ground cumin, 5 g (1 tsp) ground coriander, 2.5 g (1/2 tsp) turmeric powder, 2.5 g (1/2 tsp) red pepper flakes (optional). These form the foundation of the warm, savory filling. Adjust red pepper flakes based on your family’s preference for heat.
• Tomato Paste: 30 g (2 tablespoons). Adds a crucial umami depth and acidity to balance the spices. Cook it for a minute or two to deepen its flavor before adding other ingredients.
• Fresh Spinach: 150 g (5 ounces), roughly chopped. Adds nutrients and wilts down quickly into the warm lentil mixture. You can substitute with other quick-wilting greens like kale, though spinach is generally preferred for its milder flavor in wraps.
• Seasonings: 5 g (1 tsp) salt and 2.5 g (1/2 tsp) black pepper, or to taste. Essential for balancing the flavors and bringing out the savoriness of the lentils. Always taste and adjust before serving.
• Whole Wheat or Plain Flatbreads: 6-8 medium (20 cm / 8-inch) wraps. Choose a sturdy flatbread that can handle the hearty filling without tearing or getting soggy. Whole wheat adds fiber and a nutty flavor that pairs well with the lentils.
• Sumac-Kissed Yogurt Swirl Ingredients: 240 g (1 cup) full-fat plain Greek yogurt, 30 ml (2 tablespoons) fresh lemon juice, 10 g (2 teaspoons) ground sumac (divided), 15 g (1/4 cup) fresh mint (finely chopped), 15 g (1/4 cup) fresh parsley (finely chopped), 30 ml (2 tablespoons) cold water (more as needed). Full-fat Greek yogurt creates the necessary thick, creamy base for the swirl. Sumac provides a unique, tangy, and slightly fruity flavor that brightens up the entire dish, making this specific lentil wrap recipe truly stand out.

Optional (plan-ahead): If you’re shopping for the week, I put this into a 4-Week Meal Plan + Grocery Lists so dinner’s already decided before your day gets busy.

Instructions

1. Cook the Lentils: Rinse the lentils under cold water until the water runs clear. Place the rinsed lentils and 3 cups of broth or water into a medium saucepan. Bring to a boil, reduce heat, cover, and simmer for 20-25 minutes until tender; drain excess liquid and set aside.
2. Sauté the Aromatics: Heat olive oil in a large skillet or pan over medium heat. Add the diced onion and sauté for 5-7 minutes until softened and translucent, then add the minced garlic. Stir in the cumin, coriander, turmeric, and red pepper flakes (if using); cook for 1 minute until fragrant.
3. Build the Filling: Stir the tomato paste into the spice mixture in the skillet and cook for 2 minutes to deepen its flavor. Add the cooked lentils to the skillet, stirring to coat completely with the spices and tomato paste. Stir in the fresh spinach and cook for 2-3 minutes until just wilted; season with salt and pepper to taste. Remove from heat. If the lentil filling looks too dry, splash in 1-2 tablespoons of vegetable broth to loosen the mixture before removing it from heat.
4. Prepare the Yogurt Swirl: In a small bowl, combine the Greek yogurt, fresh lemon juice, 1 teaspoon of the ground sumac, fresh mint, fresh parsley, and cold water. Whisk thoroughly until the mixture is smooth and creamy; adjust water to reach a pourable but still thick consistency. This swirl provides a cool, creamy contrast to the warm filling, making this lentil wrap recipe truly unique.
5. Assemble the Lentil Wraps: Warm the flatbreads briefly in a dry skillet, microwave, or oven until pliable. Lay a warm flatbread on a clean surface and spread about 1/2 cup of lentil filling over half of the flatbread. Dollop generous spoonfuls of the yogurt swirl over the filling and gently swirl with a spoon to create ribbons. When I make these for my family’s lunchboxes, I often assemble this lentil wrap recipe in advance, keeping the yogurt separate until serving to prevent sogginess.
6. Fold and Serve: Fold one side of the flatbread over the filling, then fold in the shorter ends, and roll up tightly to seal in the filling. Repeat for all flatbreads and filling. Serve immediately, cutting in half diagonally to show the interior; for plating, drizzle remaining yogurt swirl and sprinkle remaining sumac on top.

Meal Prep Tips for Easy Lentil Wraps

These lentil wraps are ideal for meal prepping, offering healthy, convenient lunches all week long. To maximize freshness, prepare the components separately and assemble just before eating. The lentil filling can be stored in an airtight container for up to 4 days in the refrigerator. The yogurt swirl keeps well in the fridge for up to 3 days. When packing for lunch, keep the filling separate from the flatbread and swirl to prevent a soggy outcome and ensure a fresh lentil wrap.

Serving Ideas and Recipe Variations

This hearty lentil filling can be served in many ways beyond a flatbread wrap. Try these variations for different family-friendly meals, or to switch up the texture.

• Make it a Rice Bowl: Serve the warm lentil filling over a bed of fluffy rice or quinoa instead of in a wrap. Top with the yogurt swirl for a filling, gluten-free bowl.
• Add Extra Ingredients: Fold in other ingredients to the lentil filling, such as crumbled feta cheese, chopped olives, or toasted pine nuts for added texture and flavor.
• Wrap Variations: If you don’t have large flatbreads, serve the mixture in smaller pita pockets or lettuce cups for a lighter, gluten-free option.
• Vegan Swap: To make this recipe completely vegan, substitute the full-fat Greek yogurt with a thick, plain plant-based yogurt (such as coconut or almond-based Greek-style yogurt) for the swirl component of this lentil wrap recipe.

FAQs

Q: Can I freeze the lentil filling?

A: Yes, you can freeze the cooked lentil filling for up to 3 months in an airtight container. Thaw overnight in the refrigerator before reheating gently. Do not freeze the yogurt swirl; prepare that fresh when you assemble the lentil wraps.

Q: What can I use instead of sumac?

A: Sumac is hard to replace exactly. If you don’t have it, a small pinch of lemon zest mixed with a tiny amount of vinegar will mimic the tangy flavor. However, the unique floral note of sumac is worth seeking out if possible to brighten up this lentil wrap recipe.

Q: How can I make these wraps more appealing for kids?

A: Reduce or omit the red pepper flakes and focus on the mild, sweet flavor of the tomato paste and cumin. Try serving them in smaller, kid-sized pita bread or in lettuce wraps for easy handling; this often helps kids enjoy this specific lentil wrap recipe more.

Q: Will the wraps get soggy if I make them ahead of time?

A: They can become soggy if stored fully assembled for too long. For best results when preparing ahead, store the lentil filling and the yogurt swirl separately and assemble just before eating. This ensures a fresh-tasting lentil wrap.

Q: Are canned lentils a good substitute?

A: Canned lentils can be used in a pinch to save time. Make sure they are drained well and rinsed. The texture might be slightly softer than dried lentils cooked from scratch, so cook them for only a minute or two with the spices to heat through. This won’t change the outcome of the overall lentil wrap recipe too much.

Q: How do I make sure my flatbreads don’t break when rolling?

A: The key is to warm the flatbreads briefly before rolling. This makes them pliable and less likely to crack. Also, avoid overfilling them and keep the filling to one half of the flatbread. I always make sure the filling is warm when assembling, as I find this makes the flatbread more forgiving during the roll-up.

Conclusion

This easy lentil wrap recipe is a high-protein, satisfying meal that truly stands out from other vegetarian options. Save this lentil wrap recipe on Pinterest now to keep this easy weeknight dinner idea handy.

lentil wrap recipe

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• Author: Isabella Rossi
• Total Time: 30 minutes
• Yield: 8 servings 1x
• Diet: Vegetarian

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Description

This high-protein vegetarian lentil wrap recipe features hearty brown lentils seasoned with warm spices, complemented by a tangy sumac-infused yogurt swirl. It’s a satisfying meal ready in under 30 minutes, perfect for weeknight dinners and meal prepping.

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Ingredients

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• 1 cup dried brown or green lentils
• 3 cups vegetable broth or water
• 2 tbsp olive oil
• 1 large yellow onion, finely diced
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric powder
• 1/2 tsp red pepper flakes (optional)
• 2 tbsp tomato paste
• 5 ounces fresh spinach, roughly chopped
• 1 tsp salt
• 1/2 tsp black pepper
• 6–8 medium whole wheat or plain flatbreads
• 1 cup plain Greek yogurt
• 2 tbsp fresh lemon juice
• 2 tsp ground sumac, divided
• 1/4 cup fresh mint, finely chopped
• 1/4 cup fresh parsley, finely chopped
• 2 tbsp cold water

Optional (plan-ahead): If you’re shopping for the week, I put this into a 4-Week Meal Plan + Grocery Lists so dinner’s already decided before your day gets busy.

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Instructions

1. Cook Lentils: Rinse lentils and place them in a saucepan with the broth. Bring to a boil, reduce heat, cover, and simmer for 20-25 minutes until tender; drain excess liquid.
2. Sauté Aromatics: Heat olive oil in a large skillet over medium heat. Sauté the diced onion for 5-7 minutes until soft. Add minced garlic, cumin, coriander, turmeric, and red pepper flakes (if using); cook for 1 minute until fragrant.
3. Prepare Filling: Stir tomato paste into the spice mixture in the skillet and cook for 2 minutes. Add the cooked lentils and stir to coat. Add spinach, cooking for 2-3 minutes until wilted. Season with salt and pepper to taste.
4. Make Yogurt Swirl: In a small bowl, combine Greek yogurt, lemon juice, 1 teaspoon of sumac, mint, parsley, and cold water. Whisk until smooth and creamy.
5. Assemble Wraps: Warm flatbreads briefly until pliable. Spread about 1/2 cup of lentil filling over half of each flatbread. Dollop generous spoonfuls of the yogurt swirl on top.
6. Fold and Serve: Fold one side of the flatbread over the filling, fold in the shorter ends, and roll up tightly. Serve immediately, drizzling with remaining yogurt swirl and sprinkling remaining sumac.

Notes

To avoid soggy wraps when preparing ahead, store the lentil filling and yogurt swirl separately and assemble just before serving. Warm the flatbreads briefly before rolling to prevent them from breaking. If using canned lentils instead of dried, ensure they are well drained and heat them for only 1-2 minutes with the spices.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main Dish
• Method: Stovetop
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 1 wrap
• Calories: 380 kcal
• Sugar: 5 g
• Sodium: 450 mg
• Fat: 12 g
• Saturated Fat: 4 g
• Unsaturated Fat: 8 g
• Trans Fat: 0 g
• Carbohydrates: 55 g
• Fiber: 9 g
• Protein: 18 g
• Cholesterol: 10 mg