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Lentil and Roasted Veggie Wrap


  • Author: Ashley

Ingredients

Scale

For the Roasted Vegetables:

  • 1 large sweet potato, peeled and diced into ½-inch cubes: Provides a natural, earthy sweetness and a creamy texture when roasted.
  • 1 large red bell pepper, deseeded and diced: Adds a bright, sweet flavor and a vibrant splash of color.
  • 1 large zucchini, diced: Offers a mild flavor and a tender bite that soaks up the seasonings beautifully.
  • 1 red onion, chopped: Delivers a sweet and slightly sharp flavor that deepens and caramelizes during roasting.
  • 2 tablespoons olive oil: Essential for helping the vegetables roast to golden-brown perfection and preventing them from sticking.
  • 1 teaspoon dried oregano: Adds a classic, herbaceous Mediterranean note.
  • 1 teaspoon smoked paprika: Provides a deep, smoky flavor that complements the roasted veggies.
  • ½ teaspoon garlic powder: For a savory, aromatic kick without the risk of burning fresh garlic.
  • Salt and black pepper to taste: To enhance all the other flavors.

For the Seasoned Lentils:

  • 1 cup brown or green lentils, rinsed: The hearty, protein-packed base of our wrap filling.
  • 2 ½ cups vegetable broth or water: The cooking liquid for the lentils; broth adds a significant layer of flavor.
  • 1 bay leaf: Infuses the lentils with a subtle, savory aroma as they cook.
  • ½ teaspoon cumin: Lends a warm, earthy flavor that pairs perfectly with lentils.

For the Creamy Tahini Drizzle:

  • â…“ cup tahini (sesame paste): The rich, nutty base for our creamy and delicious sauce.
  • ¼ cup water (more as needed to thin): Used to achieve the perfect drizzling consistency.
  • 2 tablespoons fresh lemon juice: Adds a bright, zesty acidity that cuts through the richness of the tahini.
  • 1 clove garlic, minced: Provides a sharp, pungent bite to the sauce.
  • A pinch of salt: Balances and elevates the sauce’s flavors.

For Assembly:

  • 68 large flour tortillas or wraps of your choice (whole wheat, spinach, or gluten-free): The vessel for our delicious filling.
  • 3 cups fresh spinach or arugula: Adds a fresh, peppery bite and a boost of green nutrients.

Instructions

This recipe is best approached in three simple stages: roasting the vegetables, cooking the lentils, and whipping up the sauce. By multitasking, you can have everything ready for assembly at the same time.

Step 1: Roast the Vegetables

  1. Preheat and Prepare: Begin by preheating your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. This also prevents the veggies from sticking and ensures even browning.
  2. Season the Vegetables: In a large mixing bowl, combine the diced sweet potato, red bell pepper, zucchini, and red onion. Drizzle with the 2 tablespoons of olive oil. Sprinkle the dried oregano, smoked paprika, garlic powder, salt, and pepper over the vegetables.
  3. Toss to Coat: Use your hands or a large spoon to toss everything together until the vegetables are evenly coated in oil and spices. This step is crucial for developing flavor.
  4. Arrange for Roasting: Spread the seasoned vegetables in a single, even layer on the prepared baking sheet. It’s important not to overcrowd the pan. If necessary, use two baking sheets. Overcrowding will cause the vegetables to steam instead of roast, and you’ll miss out on those delicious caramelized edges.
  5. Roast to Perfection: Place the baking sheet in the preheated oven and roast for 25-30 minutes. Halfway through the cooking time (around the 15-minute mark), toss the vegetables with a spatula to ensure they cook evenly on all sides. They are done when they are tender and have beautiful golden-brown, slightly crispy edges.

Step 2: Cook the Lentils

  1. Rinse the Lentils: While the vegetables are roasting, prepare the lentils. Place the dry lentils in a fine-mesh sieve and rinse them thoroughly under cold running water. This removes any dust or debris.
  2. Combine Ingredients: In a medium saucepan, combine the rinsed lentils, vegetable broth (or water), bay leaf, and cumin.
  3. Simmer: Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer gently for 20-25 minutes.
  4. Check for Doneness: The lentils are cooked when they are tender but still hold their shape. You don’t want them to be mushy. All the liquid should be absorbed. If there’s any excess liquid, you can drain it off.
  5. Final Touches: Once cooked, remove the bay leaf and fluff the lentils with a fork. Set aside.

Step 3: Prepare the Tahini Drizzle

  1. Combine Ingredients: In a small bowl or a jar, combine the tahini, fresh lemon juice, and minced garlic.
  2. Whisk and Thin: Begin to whisk the ingredients together. The tahini will seize up and become very thick at first—this is normal! Gradually add the water, one tablespoon at a time, while continuing to whisk.
  3. Achieve a Smooth Consistency: Keep adding water and whisking until you reach a smooth, creamy, and pourable consistency, similar to a thin ranch dressing.
  4. Season: Stir in a pinch of salt to taste. You can adjust the seasoning by adding more lemon juice for brightness or a little more salt as needed.

Step 4: Assemble the Lentil and Roasted Veggie Wraps

  1. Warm the Tortillas: For the best results, warm your tortillas. You can do this by heating them for 15-20 seconds per side in a dry skillet over medium heat or by wrapping them in a damp paper towel and microwaving for 30 seconds. Warm tortillas are more pliable and less likely to tear when you roll them.
  2. Layer the Ingredients: Lay a warm tortilla flat on a clean surface. Start by placing a generous handful of fresh spinach or arugula in the center.
  3. Add the Filling: Spoon a portion of the cooked lentils over the greens, followed by a generous scoop of the roasted vegetables.
  4. Drizzle the Sauce: Drizzle a good amount of the creamy tahini sauce over the filling. Be generous!
  5. Fold and Roll: To roll the wrap tightly, fold in the two sides first. Then, holding the sides in, pull the bottom of the tortilla up and over the filling, tucking it in tightly. Continue to roll until the wrap is sealed.
  6. Serve Immediately: Cut the wrap in half on a diagonal for a beautiful presentation and serve immediately while the filling is warm and the wrap is fresh.

Nutrition

  • Serving Size: one normal portion
  • Calories: 500