Lentil Veggie Tahini Wraps

These Lentil Veggie Wraps are a wholesome meal packed with plant-based protein vibrant veggies and a creamy optional tahini dressing. They have saved me on busy weeknights when I want something hearty light and nourishing—and everyone at the table is satisfied. This wrap is a top choice for packed lunches or an easy dinner because the filling is just as delicious warm or cold.

I first put these together after realizing I had a fridge full of odds and ends and they have become a go-to for anytime I need something portable for lunch or a healthy dinner that still feels cozy

Ingredients

• Olive oil: For sautéing aromatics and creating a flavorful base Choose extra virgin for best taste
• Onion: Any yellow or white onion will become sweet and mellow when cooked Look for a firm onion with no soft spots
• Garlic: Fresh cloves provide sharp flavor and aroma Use plump tight-skinned garlic for best kick
• Carrot: Adds color and subtle sweetness Grate or finely dice for even cooking Seek carrots that are bright orange and smooth
• Celery: For depth and crunch Look for firm crisp stalks with no browning
• Brown or green lentils: These keep their shape and provide protein Avoid red lentils as they turn mushy
• Vegetable broth: Enhances flavor Low-sodium lets you adjust salt to your liking Use homemade or good commercial stock
• Cumin powder: Warm earthy note Always check it smells fragrant to ensure freshness
• Smoked paprika: Deep smoky taste that makes the lentils special If possible seek out Spanish smoked paprika
• Turmeric powder: For vivid color subtle earthiness and wellness Look for bright yellow powder with a fresh scent
• Salt and freshly ground black pepper: Key for flavor balancing
• Lemon juice: Brings everything together freshly squeezed is best for a bright zing
• Fresh parsley or cilantro: Adds freshness and herby lift Pick leaves free of yellowing
• Tahini: For creamy dressing Use runny well-mixed tahini for a smooth sauce
• More lemon juice: For tang in the dressing Always squeeze fresh when you can
• Water: To thin the sauce to a pourable consistency
• Garlic in dressing: Adds punch but optional Use a bit for an extra layer
• Salt for the sauce: Mild seasoning
• Whole wheat tortillas or wrap of choice: Look for pliable soft wraps that will roll easily
• Mixed greens: For crunch freshness and color Spinach arugula or romaine are all good Crisp greens give best results
• Cherry tomatoes: Bring juiciness and a little sweetness Halve or quarter for easy eating
• Cucumber: Crisp cooling effect Thin-slice for the most refreshing texture
• Red bell pepper: Sweet crunchiness and more color Use if you like extra veggies
• Pickled red onions: Tangy bite and color for a flavor counterpoint

Step-by-Step Instructions

Prepare the Lentil Filling:

Begin by heating the olive oil in a medium saucepan over medium heat Add onions and cook gently for about eight minutes until golden and fragrant You want them translucent and soft not brown

Next step:

Next stir in the minced garlic carrot and celery Sauté everything together for another six to eight minutes The vegetables should soften and smell extra inviting

Mix and simmer:

Mix in the rinsed lentils broth cumin smoked paprika and turmeric Stir to coat everything evenly and bring the mix to a gentle boil Then reduce heat cover and simmer for about twenty to twenty-five minutes Check and stir now and then You want the lentils just tender with most of the liquid absorbed If it dries out before the lentils are done add a splash more broth

Finishing the filling:

Once done take the pot off the heat Stir in lemon juice and your choice of parsley or cilantro Season with salt and pepper Taste to adjust If the filling is runny let it cool a bit so it thickens for easier wrapping

Prepare the Creamy Tahini Dressing:

While lentils simmer combine tahini lemon juice garlic if you like and a pinch of salt in a small bowl Whisk in water a tablespoon at a time The mixture may seize but keep whisking and it will suddenly turn creamy Adjust water for your perfect pourable texture Taste for seasoning

Assemble the Wraps:

Warm your wraps briefly to make them pliable Lay one flat on a clean surface down Spread a layer of mixed greens in the center so there is a border for folding Spoon about half to three-quarters of a cup lentil filling over the greens Top with tomatoes cucumber bell pepper if you wish and pickled onions Drizzle with tahini sauce Fold in the sides if you can then roll up from the bottom tightly

Serve:

Slice the wraps for a nice look and serve right away If making ahead keep the wraps tight and chilled until serving

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I love using smoked paprika here because it reminds me of my grandmother’s kitchen where everything had just a hint of smoky warmth My kids always ask for extra tahini on theirs because it makes every bite creamy and satisfying

Storage Tips

Store leftover lentil filling and veggies separately in airtight containers in the fridge for up to four days Assemble wraps fresh for best texture Assembled wraps will hold for a day or two but may get softer from the greens

Ingredient Substitutions

Use green lentils or brown if you cannot find one or the other Skip the bell pepper or pickled onions if you wish For the dressing swap tahini with plain yogurt for a lighter taste Gluten-free wraps work if needed

Serving Suggestions

Pair these wraps with a crisp side salad or oven roasted potato wedges Roll small wraps for appetizer platters or cut larger ones in half for easy sharing

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Cultural and Historical Context

Lentils have been a core part of many cuisines worldwide from Indian dals to Mediterranean salads Wrap-style meals are found everywhere because they are practical for getting nourishment on the go This recipe brings together fresh Mediterranean elements with the comfort of a portable meal

Common Recipe Questions

→ Can I use any type of lentils?

Brown or green lentils hold their shape best, offering a hearty filling. Red lentils turn mushy and are not ideal here.

→ Is the tahini dressing essential?

While optional, the tahini dressing adds creaminess and a delightful tang, enhancing the wraps’ flavor profile.

→ How can I make these gluten-free?

Choose certified gluten-free wraps or tortillas to keep this dish suitable for gluten-free diets.

→ Which vegetables work well inside the wraps?

Tomatoes, cucumber, greens, bell pepper, and pickled onions all add crunch, color, and varying flavors. Customize as desired.

→ Can these wraps be prepared in advance?

Yes! Prepare the filling and toppings ahead, store components separately, and assemble wraps just before serving for best texture.

→ What can I serve alongside?

Pair with a light salad, roasted potatoes, or a cup of soup for a more filling meal.