Delicious Roasted Vegetable Wraps Recipe
Are you tired of the same old sandwich or salad for lunch? Look no further than these Lentil and Roasted Vegetable Wraps! Trust me, as an Israeli chef, I know a thing or two about bold flavors and satisfying meals. These wraps are the perfect way to switch up your daily meal routine while still keeping it healthy and filling.
Loaded with Mediterranean lentils and spiced roasted veggies, these wraps are full of protein and flavor. But that’s not all – drizzle on some lemon tahini sauce or hummus spinach dip for an extra burst of tangy goodness. Plus, with the option to make-ahead and store these wraps, they’re perfect for busy weekdays or meal-prepping enthusiasts.
So, whether you’re a vegetarian looking to add some high-protein meals to your diet or just someone seeking a tasty lunch option, give these Lentil and Roasted Vegetable Wraps a try. You won’t regret it!
Why You’ll Love This Recipe
Listen up, foodies! This Lentil and Roasted Vegetable Wraps Recipe will become your new best friend. It is not only good for your taste buds, but it is also great for your health. Let me tell you why.
First of all, this recipe is packed with nutrients. Lentils are one of the healthiest foods out there. They are high in protein, fiber, iron, and many other minerals that our body needs to stay healthy. Additionally, they are low in fat and calories which makes them a perfect ingredient for people who want to keep their weight under control.
But what about the vegetables? The roasted eggplant and red bell pepper jam-packed with antioxidants which helps us fight against diseases and makes us feel younger.
Now, let’s talk about the flavor. The savory combination of cumin, oregano and garlic will make your taste buds dance! And let’s not forget about the sweetness of honey and the tanginess of red wine vinegar that makes everything come together in perfect harmony.
And do you know what’s even better? This recipe can be customized to fit any dietary restrictions. You can make it vegan by using hummus or spinach instead of cheese or yogurt sauce. You can substitute the tortilla wrap with brown rice if you want a gluten-free option. You can even throw in some sun-dried tomatoes and za’atar if you want to take things up a notch!
In short, this Lentil and Roasted Vegetable Wrap recipe has it all: taste, nutrition, variety, flexibility- making it perfect for anyone who wants easy, deliciously healthy food. So go ahead and try it! You won’t be disappointed!
Ingredient List
Here is what you will need to make Lentil and Roasted Vegetable Wraps Recipe:
Vegetables and lentils
- 2 medium sweet potatoes, peeled and diced
- 1 red bell pepper, chopped
- 1 eggplant, diced
- 3 cloves of garlic, minced
- 1 can of diced tomatoes, drained
- 2 cups of water
- 1 cup of lentils (green or red)
- 4 cups low sodium vegetable broth or water
Spiced lentil mix
- 1 tsp cumin
- 1 tsp oregano
- ½ tsp paprika
- Salt and pepper to taste
- 2 tbsp honey
- 2 tbsp red wine vinegar
- 2 tbsp olive oil
Lemony marinated lentils
- 3 cups cooked lentils (green or red)
- Juice of one lemon
- Zest of one lemon
- 3 green onions, finely chopped
Roasted vegetables
- Finely chopped fresh spinach
- Sun-dried tomato paste (Trader Joe’s recommended) or sun-dried tomatoes chopped finely
- Za’atar seasoning
Tahini Sauce
- 1/4 cup tahini
- Juice of one lemon
- Salt to taste
Wraps and garnishes
- tortillas (small or large)
- Hummus
- Lemon tahini sauce (see recipe above)
- Harissa paste (optional)
- Chopped parsley for garnish
Make sure that all your ingredients are fresh and up to date for the best flavor möglich.
The Recipe How-To
Now, let’s get right into the heart of the matter – the recipe itself. Making these lentil and roasted vegetable wraps is a simple and easy process that can be completed in just a few quick steps.
Ingredients:
For this recipe, we will need:
- 1 cup dry lentils, rinsed
- 4 cups low-sodium vegetable broth or water
- 1 eggplant, diced and roasted
- 1 red bell pepper, chopped and roasted
- 2 medium tomatoes, diced
- 2 green onions, thinly sliced
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 2 tsp cumin
- 1 tsp oregano
- Salt and black pepper to taste
- Juice of half lemon
And for the dressing:
- 3/4 cup lemony marinated lentils (see ingredient list below)
- Lemony tahini sauce (1/4 cup tahini, juice of half lemon, 1/2 tsp paprika, salt to taste)
Step-by-step instructions:
Step 1: Cook the lentils
In a pot over high heat, add lentils and enough water or veggie broth to cover them by an inch. Bring to a boil then reduce heat to low and simmer for about 25 minutes until they are cooked but still hold their shape. Drain any excess liquid and set aside.
Step 2: Roast the Vegetables
Preheat your oven to 400°F (200°C). On a lined baking sheet, spread diced eggplant and chopped red pepper evenly. Drizzle with olive oil and sprinkle with cumin, salt and black pepper. Toss everything together so that everything is coated evenly. Roast in the oven for around 25 minutes or until browned.
Step 3: Prepare the Lemony Marinated Lentils
While the vegetables are roasting, prepare lemony marinated lentils by mixing rinsed cooked lentils with minced garlic, chopped green onions and juice of half lemon. Toss everything gently so that the lentils are well-coated with flavors.
Step 4: Make the Tahini Sauce
Make tahini sauce by whisking together tahini paste with lemon juice, paprika powder and salt until it’s smooth as possible.
Step 5: Assemble Your Wraps
Take one tortilla wrap at a time and spread hummus or spinach dip evenly over it before adding mashed lentil stew over it.
Divide roasted veggies evenly over each wrap/flatbread before topping them off with sun-dried tomatoes stripes if using.
Drizzle some tahini sauce on top of everything then sprinkle za’atar seasoning overwrap loaded veggies before folding them up tightly.
Enjoy !
These lentil wraps are perfect for lunch or dinner as they are packed full of flavor as well as high protein with red lentils
Substitutions and Variations
Mmmh, there are so many ways to make this recipe your own! Here are some interesting substitutes and variations for the original recipe.
– Sweet potatoes instead of eggplants: If you’re not a big fan of eggplants or want to add some more sweetness to your wrap, sweet potatoes could be a great substitute. Dice them into small chunks and toss them with olive oil, cumin, and smoked paprika before roasting them in the oven.
– Red lentils instead of brown ones: I know we mentioned this in the ingredient list, but red lentils cook faster than brown ones and also have a slightly sweeter flavor. You can use them in this recipe and make a delicious lentil curry or stew.
– Use Trader Joe’s Mediterranean Lentil Wraps: I understand that cooking the lentils and roasted veggies from scratch can be time-consuming. So, you can cut down on prep time by using Trader Joe’s Mediterranean Lentil Wraps. They already come loaded with veggies and marinated lentils, making it easier for you to enjoy this recipe without much hassle.
– Swap spinach for another leafy green: If spinach isn’t your cup of tea, feel free to swap it out for kale, arugula or watercress for an added peppery flavor.
– Spiced lentil veggie wraps: To add some more heat to your meal, try making spiced lentil veggie wraps. Simply add 1 tsp of za’atar seasoning to the lentil mixture before stuffing it into the wraps.
Remember that these variations still go well with the lemony marinated lentils and lemon tahini sauce that gives this dish its distinctive Mediterranean flavor! Get creative and experiment with different combinations of ingredients for your next batch of veggie wraps.
Serving and Pairing
Alright my fellow food aficionados, now onto the most enjoyable part of any recipe – serving and pairing it with the perfect dishes. These lentil and roasted vegetable wraps are versatile tastebud pleasers that can be served as a main course or as an appetizer.
To keep the flavors in sync, I suggest pairing this hearty wrap with a refreshing salad or soup. A mixed greens salad drizzled with a tangy vinaigrette is a great complement to its earthy flavors. On the other hand, if you’re looking for something more filling, try a lentil stew or soup like my red lentil curry recipe.
If you’re feeling adventurous, try serving these wraps alongside some sweet potato fries or roasted vegetables sprinkled with za’atar. Trust me on this one; the combination is absolutely delectable and my customers at the restaurant absolutely love it.
These wraps are perfect for feeding a hungry crowd, whether it’s for game night, potluck dinner or your weekly family dinner. And not forgetting that it pairs exceptionally well with your favorite dip like homemade hummus and spinach dip topped off dollop of mayo.
Go ahead and wrap up this delicious meal with a side that will compliment its flavor profile and start satisfying those cravings today!
Make-Ahead, Storing and Reheating
As a busy chef, I know the importance of having meals ready-to-go when you are short on time. Lucky for you, this Lentil and Roasted Vegetable Wraps recipe can be made ahead, stored and reheated to enjoy anytime.
To make these wraps in advance, cook the lentils as directed and roast your vegetables. Store the lentils and roasted vegetables separately in airtight containers in the refrigerator. You can also make the lemon tahini sauce ahead of time and store it in a separate container. When you’re ready to eat, simply heat the lentils and roasted vegetables together in a skillet over medium heat for 5-7 minutes or until heated through.
If you want to assemble the wraps ahead of time, spread some hummus or spinach dip onto your tortillas and load them up with your roasted veggies and mashed lentil filling. Then wrap them tightly in plastic wrap or foil and store them in an airtight container in the fridge for up to 3 days.
When it’s time to reheat your wraps, simply unwrap them from their packaging and either microwave them for 30-60 seconds or heat them up in a skillet over medium heat for 2-3 minutes per side. You’ll have delicious, nutritious meals ready-to-go that are perfect for a quick lunch at work or a hassle-free dinner at home.
Trust me on this one – making these Lentil and Roasted Vegetable Wraps ahead of time is one of the best meal prep hacks around. So go ahead and give it a try – you’ll be amazed at how much easier healthy eating can be!
Tips for Perfect Results
Achieving perfection in cooking depends on technique, timing and a little bit of intuition. Allow me to share some tips that will take your Lentil and Roasted Vegetable Wraps Recipe to the next level.
1. Soak and rinse the lentils properly: Before cooking lentils, soak them in a large bowl of water for at least an hour, then drain and rinse them. This will make them easier to digest and minimize their cook time.
2. Don’t overcook the vegetables: While roasting eggplants and bell peppers thoroughly is important, be cautious not to overcook them. The vegetables should be tender but not mushy; they should have a slight firmness to them.
3. Mix up your spices: Although the recipe calls for cumin and oregano, don’t hesitate to swap in other spices such as paprika or za’atar to give your dish a different flavor profile.
4. Use high-quality tortillas: The type of tortilla you use will significantly affect the overall taste of this wrap recipe. I suggest using freshly made tortillas or even homemade ones if possible. If you don’t have either of those options available, opt for organic or non-GMO store-bought ones.
5. Cook the lentils with vegetable broth or water: Cooking lentils with low-sodium vegetable broth instead of water can add depth to their flavor.
6. Mash some of your lentils: Mashing some of your lentils can help bind together your ingredients so that they adhere better to the tortilla.
7. Add the lemon tahini sauce/hummus at the right time: Drizzle the lemon tahini sauce or hummus onto your wraps just before serving, as these dressings may cause sogginess if left sitting too long.
By following these tips, you’ll elevate this Mediterranean Lentil Veggie Wrap recipe from “good” to “great”, impressing all who try it.
Bottom Line
In conclusion, this lentil and roasted vegetable wrap recipe is the perfect combination of Mediterranean flavors, hearty textures, and wholesome ingredients. It’s a versatile dish that can be enjoyed for any meal of the day, whether on-the-go or at home with friends and family.
The recipe offers a high protein, plant-based alternative to traditional wraps, making it an excellent choice for vegans, vegetarians, and meat-eaters alike. With easy-to-follow steps and simple ingredient swaps, anyone can customize this recipe to their liking.
So, don’t hesitate to give this lentil and roasted vegetable wrap recipe a try! The flavorful combination of roasted veggies, lemony marinated lentils, and creamy tahini sauce will surely satisfy your taste buds while providing nourishment for your body. Not to mention, it’s also an excellent way to incorporate more whole foods into your diet.
Try this recipe out today and enjoy a delicious feast that is both refreshing and healthy!
Lentil and Roasted Vegetable Wraps Recipe
Ingredients
- 1/4 cup lentils, rinsed
- 2 cups water
- 1 red bell pepper, left whole
- 1 medium eggplant, halved lengthwise
- 1 bunch green onion, chopped
- 2 medium tomatoes, quartered
- 1 head garlic, wrapped in foil
- 1 tablespoon olive oil
- 2 tablespoons red wine vinegar
- 2 teaspoons honey
- 1 teaspoon oregano
- 1 teaspoon cumin
- 10 tortillas, warmed
Instructions
- Preheat the oven to 400 degrees. In a small pot bring the lentils and water to a boil, then lower the heat and simmer for about 25 minutes, adidng water if neccessary.
- While lentils are coming to a boil, spray a baking sheet lightly with cooking oil and space pepper, eggplant halves (cut sides down), scallions, tomatoes, and wrapped garlic in a single layer. Bake until tender (40 minutes for the largest veggies).
- Once lentils are done drain them and combine them in a bowl with oil, vinegar, honey, oregano, and cumin.
- Add veggies to bowl as they become tender.
- The first done should be the green onions and the tomatoes (30 minutes).
- Next should be the garlic, cut the cloves in half and squeeze the pulp into the bowl.
- Peel the pepper, halve, seed it, chop it roughly and add it to the bowl.
- Lastly scrap the eggplant from it's skin with a fork, it should take about 40 minutes to roast. Toss everything in the dressing and scoop it into the warm tortillas. Serve with cottage or fetta cheese if desired.
Add Your Own Notes
Nutrition
Recommended Recipes Just For You
None found