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

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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:

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!

Mediterranean Lentil Veggie Wraps

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 7 reviews

Author: Allison
Total Time: 55 minutes
Yield: 6 servings 1x

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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

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Instructions

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.
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.
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.
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.
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.
Finally, make the hummus. Use my Best Classic Hummus recipe, but add ½ cup of fresh mint leaves before blending.
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

Mediterranean Lentil Veggie Wraps