• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Up Beet Kitchen

  • All Recipes
  • About
  • Contact
  • Workouts
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • All Recipes
  • About
  • Contact
  • Workouts
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • All Recipes
    • About
    • Contact
    • Workouts
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Burgers, Sandwiches, and Wraps Recipes

    Mediterranean Lentil Veggie Wraps

    Published: Mar 4, 2020 Last Modified: Jan 26, 2022 by Allison

    33248 shares
    • Share
    • Tweet
    Jump to Recipe·Print Recipe
    a wrap cut in half to show the fillings
    wrap cut in half and stacked to show the filling inside, a pinterest pin

    Mediterranean lentil veggie wraps with lemon tahini sauce and hummus make for a protein-rich lunch or supper.

    a mediterranean lentil veggie wrap cut in half and stacked to show the fillings, which are lentils, sweet potato, broccoli, spinach, lemon tahini sauce, and hummus, on a wooden cutting board.

    Wraps filled with a protein, a few vegetables, and a delicious sauce are a great go-to weeknight meal. Kids tend to love them, and grownups do, too! These Mediterranean lentil veggie wraps are one of my favourites of late, and are really too good not to share!

    These wraps have a few components: lentils combined with sauteed onion and garlic, lemon juice and zest, parsley, mint, capers, and sun-dried tomatoes; roasted broccoli and sweet potato; lemon tahini sauce; hummus; and fresh spinach. They’re packed with protein and very filling–even a hungry man will be satisfied.

    how to make mediterranean lentil veggie wraps

    Start by cooking the lentils. While the lentils are cooking, saute some onion and garlic. Add the cooked lentils, salt and pepper, chili flakes, capers, sun-dried tomatoes, lemon juice and zest, and some fresh mint and parsley.

    Next, roast the broccoli, red pepper, and sweet potato. While the vegetables are roasting, make the hummus and lemon tahini sauce.

    Then assemble your wraps!

    If you’d like to forego the tortilla and go grain-free, note that all of the components are also delicious served in a bowl!

    an overhead shot of the marinated lemony lentils in a cast iron skillet
    an overhead shot showing roasted sweet potato, broccoli, and red pepper on a baking sheet, the lemon tahini sauce, the hummus, and the marinated lentils in a cast iron skillet on a grey background.
    the tortilla with all of the fillings on it: hummus, roasted vegetables, lentils, spinach, lemon tahini sauce, and spinach.

    If you love these wraps, you might also love these mediterranean-inspired recipes:

    • Green Goddess Pesto Pasta Salad
    • Harvest Squash Pesto Pizza
    • Avocado Kale Caesar Salad
    one mediterranean lentil veggie wrap sliced in half to show the fillings on a wooden cutting board with some of the lentils spilling out.

    I hope you love these Mediterranean lentil veggie wraps! If you make them, leave a comment and rating, and if you share a photo to Instagram, tag it @upbeet.kitchen and hashtag it #upbeetkitchen.

    Enjoy!

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    an image showing a lentil veggie wrap cut in half to show the fillings.

    Mediterranean Lentil Veggie Wraps


    ★★★★★

    5 from 4 reviews

    • Author: Allison
    • Total Time: 55 minutes
    • Yield: 6 servings 1x
    Print Recipe
    Pin Recipe

    Description

    Delicious, satisfying Mediterranean lentil veggie wraps make the perfect lunch or supper.


    Ingredients

    Scale

    Marinated Lemony Lentils

    • 1 cup dry French green or black lentils
    • 1 tbsp extra virgin olive oil
    • 1 medium red onion, diced
    • 3 cloves of garlic, minced
    • ¼ tsp each sea salt, freshly ground black pepper, and chili flakes
    • 1 tbsp capers
    • ¼ cup finely chopped sun-dried tomatoes
    • Zest of 1 organic lemon
    • 2 tbsp freshly squeezed lemon juice
    • ¼ cup each chopped fresh parsley and mint

    Roasted Vegetables

    • 2 medium sweet potatoes, peeled and chopped into ½-inch cubes
    • 1 large bunch broccoli, chopped into florets
    • 1 red bell pepper, roughly chopped
    • 1 tbsp extra virgin olive oil
    • Fine sea salt and freshly ground black pepper

    Lemon Tahini Sauce

    • ½ cup tahini
    • ⅓ cup freshly squeezed lemon juice
    • 2 medium cloves of garlic
    • ½ tsp fine sea salt
    • Freshly ground black pepper
    • ¼ cup nutritional yeast
    • 1 tbsp extra virgin olive oil
    • ½ tbsp pure maple syrup
    • ⅓ cup water

    Mint Hummus

    • 1 batch of The Best Classic Hummus plus ½ cup fresh mint leaves

     

    • 6 large whole grain tortillas
    • 6 cups fresh spinach

     


    Instructions

    1. Cook the lentils: Rinse the lentils through a fine mesh sieve and place them in a medium saucepan. Cover with a couple inches of water and bring to a boil over high heat. Turn down heat to medium-high and simmer, stirring occasionally, until tender, about 20 minutes. Add more water as needed. Drain and set aside.
    2. Warm the oil in a skillet over medium heat. Add the onion and garlic and saute for about 5 minutes. Add the cooked lentils, salt, pepper, chili flakes, capers, sun-dried tomatoes, lemon zest, lemon juice, parsley, and mint. Remove from heat and set aside.
    3. Preheat oven to 400 degrees F and line 2 baking sheets with parchment paper. Place the sweet potato on one baking sheet and drizzle with ½ tablespoon of oil and a pinch of salt and pepper. Toss to coat and roast for 30-40 minutes, or until tender.
    4. Place the broccoli and red pepper on the other baking sheet and drizzle with ½ tablespoon of oil and a pinch of salt and pepper. Roast for 20-25 minutes, or until tender.
    5. Make the lemon tahini sauce by placing all of the ingredients in an upright blender. Blend until smooth, adding additional water as desired to thin. Transfer to a glass jar or container until ready to serve.
    6. Finally, make the hummus. Use my Best Classic Hummus recipe, but add ½ cup of fresh mint leaves before blending. 
    7. To assemble the wraps, spread some hummus on a tortilla, followed by desired amount of roasted vegetables, tahini sauce, lentils, and a handful of spinach. 

    Notes

    You will likely have leftover fillings, which is convenient for lunch the next day! 

    If you want a grain-free option, omit the tortillas and serve the lentils, spinach, roasted vegetables, hummus, and lemon tahini sauce in a bowl. Maybe add some rice or quinoa, too! 

    Nutritional information (below) includes the tortilla. 

    • Prep Time: 15 minutes
    • Cook Time: 40 minutes
    • Category: Main
    • Cuisine: vegan

    Keywords: lentil vegetable wraps, lemony lentils, mediterranean lentils

    Did you make this recipe?

    Tag @upbeet.kitchen on Instagram and hashtag it #upbeetkitchen

    Related

    « Vegan Peanut Butter Oatmeal Cookies (One Bowl!)
    Oat Flour Almond Butter Brownies with Salted Date Caramel Frosting »

    Reader Interactions

    Comments

    1. Cathy

      May 19, 2020 at 6:57 pm

      Not sure if I am a big fan of mint, but this recipes looks fantastic! Any suggested substitute for the mint?

      Thank you!

      Reply
      • Allison

        May 19, 2020 at 7:41 pm

        Thank you, Cathy! Mint is definitely an acquired taste- I couldn’t stand it until recently, so I totally understand! You can use parsley or cilantro in its place. Hope you enjoy!

        Reply
    2. Clarissa

      June 05, 2020 at 12:45 pm

      Hi, what’s the nutritional information for this recipe? Really want to try it but it will be used as meal prep so I need to know the nutritional info before making. Thanks! And looks amazing!

      Reply
      • Allison

        June 06, 2020 at 4:00 am

        Hi Clarissa! Sorry for the lag time, but I’ve added the nutritional information to the recipe card. 🙂 The only ingredient omitted from the analysis is the tortillas, since nutrition facts vary so widely depending on the brand. I hope this helps, and thank you so much!

        Reply
    3. Ann S

      September 20, 2020 at 12:32 pm

      I don’t usually make recipes this “complicated” but this is so worth it. I would even make the tahini sauce and lemony lentils to use in other recipes. Thanks!

      ★★★★★

      Reply
      • Allison

        September 20, 2020 at 12:57 pm

        I’m so glad to hear that feedback, Ann! I’m glad that you enjoyed the wraps, and making the tahini sauce and lemony lentils to use in other recipes is a great idea. 🙂 Thanks!

        Reply
    4. Lisa Griffin

      March 05, 2021 at 11:26 pm

      Wonderful and so flavorful!!! Loved these wraps and the hummus, too. Very filling and even my husband liked them! Thank you!

      Reply
      • Allison

        March 05, 2021 at 11:46 pm

        Thank you, Lisa! I’m so glad you enjoyed them. 🙂

        Reply
    5. Laura

      November 16, 2021 at 1:11 pm

      Delicious! The combination of flavors is outstanding. The only thing I did not follow was adding mint to the hummus. I was testing this recipe before making it for a family I chef for. I have to make sure a new recipe I try is a winner first. So I just made 1/2 the recipe & used store bought hummus instead of homemade, so I didn’t add mint to it, though I did add it to the lentil mix. INCREDIBLE! I will follow recipe to a T later this week & double it as I chef for the family who will devour it. Meanwhile, I have a bunch of delicious wraps in the fridge to eat 🙂 Thank you!

      ★★★★★

      Reply
      • Allison

        November 16, 2021 at 4:42 pm

        That is wonderful to hear, Laura! I’m glad that these wraps were a hit! Thank you so very much for taking the time to write a comment. It means so much! 🙂

        Reply
    6. Mary

      January 14, 2022 at 8:33 pm

      So delicious. Time intensive, will make hummus & lemony Tahini sauce day before.and prep veggies. Didn’t use mint so don’t know if I missed anything. Will add next time.
      Will definitely make again & again.

      ★★★★★

      Reply
      • Allison

        January 14, 2022 at 8:59 pm

        Hi Mary! Thank you so much for making and enjoying this recipe! I’m so happy to hear that you like it. Have a great weekend!

        Reply
    7. Rachel

      January 26, 2022 at 7:59 pm

      Love these wraps!

      ★★★★★

      Reply
      • Allison

        January 26, 2022 at 8:05 pm

        I’m so glad that you like them! 🙂

        Reply

    Did you make this recipe? Let me know! :) Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    Primary Sidebar

    photo of Allison from Up Beet Kitchen

    Hi, I'm Allison! Welcome to Up Beet Kitchen, a food blog that specializes in wholesome and feel good recipes for people on the move! I love to work with whole foods to fuel healthy, active lifestyles.

    More about me →

    Trending Recipes

    • Chickpea Brown Rice Spinach Artichoke Casserole (Vegan)
      ★★★★★
    • Carrot Cake Oatmeal Breakfast Bars (V + GF)
      ★★★★★
    • Raw Vegan Banana Cream Pie
      ★★★★★
    • Moroccan Lentil Carrot Salad (Vegan)
      ★★★★★

    Follow Along on Social Media

    • Instagram
    • Facebook
    • Pinterest

    Fresh For Spring

    • Cauliflower Chickpea Shawarma with Herb Yogurt Tahini Sauce
    • Creamy Goat Cheese Lemon Pasta with Green Peas, Artichokes and Leeks
    • Mediterranean Lentil Burgers
    • Green Eggs and Yams with Pepita Cilantro Sauce

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • About Up Beet Kitchen

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    Copyright © 2022 Upbeet Kitchen on the Foodie Pro Theme

     

    Loading Comments...