Lentil Veggie Tahini Wraps (Print-Friendly Version)
Savory lentil filling, fresh veggies, lush tahini sauce—all wrapped in warm tortillas for a vibrant meal.
# What You'll Need:
→ Lentil Filling
01 -
15 ml extra virgin olive oil
02 -
1 medium yellow or white onion, finely chopped
03 -
2 cloves garlic, minced
04 -
1 medium carrot, finely diced or grated
05 -
1 celery stalk, finely diced
06 -
180 g brown or green lentils, rinsed
07 -
480 ml low sodium vegetable broth
08 -
1 teaspoon ground cumin
09 -
0.5 teaspoon smoked paprika
10 -
0.25 teaspoon ground turmeric
11 -
Salt, to taste
12 -
Freshly ground black pepper, to taste
13 -
15 ml freshly squeezed lemon juice
14 -
15 g fresh parsley or cilantro, chopped
→ Creamy Tahini Dressing (optional)
15 -
60 g tahini
16 -
30 ml freshly squeezed lemon juice
17 -
15–30 ml water, as needed to thin
18 -
1 small clove garlic, minced or grated (optional)
19 -
Pinch salt
→ Wrap Assembly
20 -
4–6 large whole wheat tortillas or wraps of choice
21 -
60 g mixed greens (spinach, arugula, or romaine lettuce)
22 -
150 g cherry tomatoes, halved or quartered
23 -
70 g cucumber, thinly sliced or diced
24 -
0.5 small red bell pepper, thinly sliced (optional)
25 -
30 g pickled red onions (optional)
# How to Make It:
01 -
Heat olive oil in a medium saucepan over medium heat. Add chopped onion and cook for 3–4 minutes until softened and translucent.
02 -
Stir in the garlic, carrot, and celery. Cook for 5–7 minutes, stirring occasionally, until vegetables begin to soften.
03 -
Add rinsed lentils, vegetable broth, cumin, smoked paprika, and turmeric to the pan. Stir thoroughly to combine.
04 -
Bring to a boil, then reduce heat to low, cover, and simmer for 20–25 minutes until lentils are tender and most liquid is absorbed. Stir occasionally. Add more broth or water if needed to prevent sticking.
05 -
Remove pan from heat. Stir in lemon juice and chopped parsley or cilantro. Season with salt and pepper to taste. Let the mixture cool slightly to thicken.
06 -
Whisk together tahini, lemon juice, garlic (if using), and salt in a small bowl. Gradually add water, whisking until creamy and pourable. Adjust seasoning to taste.
07 -
Gently warm tortillas to make them flexible, using a dry skillet, microwave, or oven as preferred.
08 -
Lay a tortilla flat. Place a layer of mixed greens in the center. Spoon 120–180 ml (approx. ½ to ¾ cup) lentil filling over greens. Top with cherry tomatoes, cucumber, red bell pepper, and pickled red onions as desired. Drizzle with tahini dressing.
09 -
Fold in the sides, then roll tightly from the bottom. Slice in half diagonally if preferred and serve immediately.
# Additional Tips:
01 -
Allowing the lentil filling to cool slightly will help moisture absorb and make assembly neater.
02 -
Use only brown or green lentils, as red lentils become too soft for this preparation.
03 -
For a gluten-free option, choose gluten-free tortillas.