Easy Vegan Lentil Wraps

Why You’ll Love This Recipe

These lentil wraps are nutritious, flavorful, and simple to prepare. They are completely plant-based, making them suitable for vegans and vegetarians. Lentils provide a hearty and filling texture while offering plenty of protein and fiber. You can easily customize the vegetables and sauces based on your preferences, making this recipe versatile and adaptable for any taste. Plus, they are perfect for meal prep or a grab-and-go lunch.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Cooked lentils
• Large tortillas or wraps
• Olive oil
• Onion, diced
• Garlic, minced
• Cumin powder
• Paprika
• Salt and pepper
• Fresh spinach or lettuce
• Sliced tomatoes
• Sliced cucumbers
• Avocado slices or guacamole
• Hummus or tahini sauce

Directions

1. Heat olive oil in a pan and sauté the onion and garlic until softened.
2. Add cooked lentils, cumin, paprika, salt, and pepper. Stir and cook for 5–7 minutes until fragrant and heated through.
3. Warm the tortillas in a dry skillet or microwave.
4. Spread a layer of hummus or tahini sauce on each tortilla.
5. Add a generous portion of the spiced lentil mixture.
6. Top with spinach, tomatoes, cucumbers, and avocado slices.
7. Roll the wrap tightly and slice in half before serving.

Servings and timing

This recipe makes 4 wraps.
Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes

Variations

• Use chickpeas or black beans instead of lentils.
• Add roasted vegetables for extra flavor.
• Swap the hummus for vegan yogurt or salsa.
• Use whole wheat or gluten-free wraps.
• Add pickled onions or jalapeños for a tangy kick.

Storage/Reheating

These wraps are best enjoyed fresh, but you can store them in an airtight container in the refrigerator for up to 2 days. If storing, it’s best to keep the fillings and tortillas separate to prevent sogginess. Reheat the lentil mixture in a pan or microwave, then assemble just before serving.

FAQs

Can I use canned lentils for this recipe?

Yes, canned lentils work perfectly and save time. Just rinse and drain before using.

Are these wraps gluten-free?

They can be if you use gluten-free tortillas. The filling itself is naturally gluten-free.

Can I make the filling ahead of time?

Yes, the lentil mixture can be cooked in advance and stored in the fridge for up to 4 days.

What sauces go best with lentil wraps?

Hummus, tahini, vegan ranch, or salsa all complement the flavors well.

Can I freeze these wraps?

It’s not recommended to freeze assembled wraps, but you can freeze the lentil mixture for up to 2 months.

What type of lentils should I use?

Brown or green lentils work best since they hold their shape well. Red lentils tend to get too mushy.

Can I make these wraps oil-free?

Yes, simply sauté the onions and garlic in water or vegetable broth instead of oil.

Are these wraps suitable for meal prep?

Yes, prep the filling and veggies ahead of time, then assemble the wraps as needed.

How do I keep wraps from falling apart?

Warm the tortillas before rolling and avoid overfilling. Wrapping them in parchment paper also helps.

What side dishes pair well with these wraps?

They pair nicely with a fresh salad, sweet potato fries, or a light soup.

Conclusion

These easy vegan lentil wraps are a quick, nutritious, and satisfying meal that anyone can enjoy. With customizable fillings, flavorful lentils, and plenty of fresh veggies, they’re perfect for busy weeknights, meal prep, or a healthy lunch on the go. Try them once, and they may become a staple in your meal rotation.

Easy Vegan Lentil Wraps

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Easy Vegan Lentil Wraps are wholesome, protein-packed tortilla wraps filled with spiced lentils, fresh vegetables, and creamy hummus or tahini. Quick to prepare and customizable, they make a nutritious lunch or dinner option.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Yield: 4 wraps
• Category: Main Dish
• Method: Stovetop, Assembled
• Cuisine: Mediterranean-Inspired
• Diet: Vegan

Ingredients

1. 2 cups cooked lentils (brown or green)
2. 4 large tortillas or wraps
3. 1 tbsp olive oil
4. 1 onion, diced
5. 2 garlic cloves, minced
6. 1 tsp cumin powder
7. 1 tsp paprika
8. Salt and pepper, to taste
9. 1 cup fresh spinach or lettuce
10. 1 tomato, sliced
11. 1/2 cucumber, sliced
12. 1 avocado, sliced (or 1/2 cup guacamole)
13. 1/2 cup hummus or tahini sauce

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Instructions

Heat olive oil in a skillet over medium heat. Add onion and garlic, sauté until softened.

1. Add lentils, cumin, paprika, salt, and pepper. Cook for 5–7 minutes until heated and fragrant.
2. Warm tortillas in a dry skillet or microwave.
3. Spread hummus or tahini sauce onto each tortilla.
4. Layer with the lentil mixture, spinach, tomato, cucumber, and avocado.
5. Roll each tortilla tightly, slice in half, and serve immediately.

Notes

1. Use canned lentils for convenience—just rinse and drain before using.
2. Swap lentils for chickpeas, black beans, or roasted vegetables.
3. Make oil-free by sautéing onions and garlic in broth.
4. For meal prep, store fillings separately and assemble wraps fresh to avoid sogginess.
5. Add pickled onions or jalapeños for extra zing.

Nutrition

• Serving Size: 1 wrap
• Calories: 320
• Sugar: 5g
• Sodium: 420mg
• Fat: 12g
• Saturated Fat: 2g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 44g
• Fiber: 11g
• Protein: 13g
• Cholesterol: 0mg