Mediterranean lentil veggie wraps with lemon tahini sauce and hummus make for a protein-rich lunch or supper.
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!
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If you love these wraps, you might also love these mediterranean-inspired recipes:
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!
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Mediterranean Lentil Veggie Wraps
- Total Time: 55 minutes
- Yield: 6 servings 1x
Description
Delicious, satisfying Mediterranean lentil veggie wraps make the perfect lunch or supper.
Ingredients
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
- 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
Nutrition
- Serving Size:
- Calories: 574
- Sugar: 9 g
- Sodium: 683.3 mg
- Fat: 24.4 g
- Saturated Fat: 4.9 g
- Carbohydrates: 72.2 g
- Fiber: 15.7 g
- Protein: 23 g
Colleen B says
This is delicious. It was lots of work, but it’ll be nice to have ready made healthy food in the fridge that can convert into sides and snacks too.
Allison says
Glad you enjoyed these wraps, Colleen!
Sarah Smallwood says
Excellent! My husband loved it, too. Always looking for more meat-free dishes to include in our rotation and this is a really addition. We will be having it again later this week with the leftover ingredients, probably as a bowl with quinoa. Thanks for sharing!
Alex says
A very tasty and healthy dinner.
Alex says
Simply the best I have made!
Rachel says
Love these wraps!
Allison says
I’m so glad that you like them! 🙂
Mary says
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.
Allison says
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!
Laura says
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!
Allison says
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! 🙂
Lisa Griffin says
Wonderful and so flavorful!!! Loved these wraps and the hummus, too. Very filling and even my husband liked them! Thank you!
Allison says
Thank you, Lisa! I’m so glad you enjoyed them. 🙂
Ann S says
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!
Allison says
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!
Clarissa says
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!
Allison says
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!
Cathy says
Not sure if I am a big fan of mint, but this recipes looks fantastic! Any suggested substitute for the mint?
Thank you!
Allison says
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!