Protein-Packed Red Lentil and Spinach Wraps

Introduction

Are you on the hunt for a quick, nutritious meal that doesn’t compromise on flavor? Look no further than these Protein-Packed Red Lentil and Spinach Wraps! 🌱🥙 Packed with plant-based goodness, these wraps are not just easy to prepare but also incredibly versatile. Whether you’re meal prepping for the week or need a fast lunch option, these wraps fit the bill perfectly!

Rich in protein and fiber, red lentils and spinach deliver a host of health benefits while keeping your taste buds satisfied. Plus, with the addition of rolled oats and warm spices, you’ll find yourself reaching for these wraps again and again. Not only are they filling, but they also provide a wonderful boost of energy, making them ideal for a busy day. So let’s dive into our recipe and get your kitchen buzzing with deliciousness!

Ingredients

1 cup red lentils (200g)
1 cup chopped fresh spinach (30g)
½ cup rolled oats (50g)
½ tsp garlic powder (2g)
¼ tsp ground turmeric (1g)
½ tsp ground cumin (2g)
¼ tsp black pepper (1g)
½ tsp salt (3g)
½ cup water (120ml)
1 tbsp olive oil (15ml)

Instructions

Making these Protein-Packed Red Lentil and Spinach Wraps is straightforward and can be completed in just a few easy steps. Here’s how to do it:

Soak Lentils: Begin by rinsing your red lentils thoroughly under cool running water. Once cleaned, soak them in a bowl filled with water for about 30 minutes. This will help to soften the lentils and enhance their digestibility. After soaking, make sure to drain them completely.
Blend Dough: In a food processor, combine the soaked lentils, rolled oats, and chopped spinach. Sprinkle in the garlic powder, turmeric, cumin, black pepper, and salt. As you blend the ingredients together, gradually pour in the water until the mixture transforms into a soft, sticky dough. It’s essential to achieve the right consistency, so don’t rush this step.
Preheat Skillet: While you’re working on the dough, place a non-stick skillet on the stove over medium heat. Once it’s warm, add the olive oil and ensure it spreads evenly across the surface of the pan.
Shape Wraps: Once your dough is ready, divide it into four equal portions. Using your hands or a rolling pin, flatten each piece into a circle about 6–7 inches in diameter. You can use parchment paper or a floured surface to make this easier.
Cook Wraps: Carefully place each shaped wrap onto the skillet. Cook them for about 2–3 minutes on each side. You’ll know they’re done when you see golden spots forming and the edges appear set. This step is crucial to ensure your wraps have a delightful texture.
Serve Warm: Remove the wraps from the skillet once they’re cooked. Serve them immediately while they’re still warm! You can enjoy these delicious wraps on their own or dip them in your favorite sauces, such as hummus, or use them as a base for sandwiches!

Variations

One of the great things about these wraps is their flexibility. Here are some tasty variations you might want to try:

Vegetable Additions: Feel free to include other finely chopped vegetables in your wrap mixture such as bell peppers, carrots, or zucchini for extra nutrition and flavor.
Herbs and Spices: Switch things up by adding fresh herbs like parsley or cilantro, or experiment with spices such as smoked paprika or chili powder for a spicy kick.
Cheese Option: For a creamier texture and an added depth of flavor, consider stirring in some shredded cheese such as feta or mozzarella into the wrap mixture before cooking.
Gluten-Free Option: If you want to make your wraps gluten-free, substitute the rolled oats with gluten-free oats or another gluten-free flour like chickpea flour.
Add Proteins: Boost the protein even further by adding cooked quinoa, chickpeas, or black beans to the mixture.

Cooking Notes

Choosing the right tools and setting can significantly impact the outcome of your wraps. Here are some helpful cooking notes:

Cookware: Opt for a heavy-bottomed non-stick skillet for even cooking. If you’re worried about sticking, a little cooking spray can help.
Cooking Time: Keep a close eye on your wraps as they cook. Adjust the heat as needed to prevent burning while ensuring the wraps cook through.
Storage Tips: If you have leftovers, store them in an airtight container in the refrigerator for up to three days. You can reheat them in a skillet or microwave.
Make-Ahead: These wraps can be made ahead of time for quick lunches. Just prepare them, let them cool, and store them in the refrigerator.
Serving Tip: Serve your wraps warm for the best flavor and texture. Cold wraps can lose their appeal, so reheat if they’ve been stored!

Serving Suggestions

When it comes to serving these Protein-Packed Red Lentil and Spinach Wraps, get creative! Here are a few serving suggestions:

Dips: Pair your wraps with creamy dips like hummus or tzatziki for an added layer of flavor.
Salads: Serve alongside a fresh salad for a complete meal; a side of cucumber-tomato salad adds a refreshing crunch.
Sandwich Fillings: Use them as wraps for your favorite sandwich fillings, like grilled vegetables or roasted new potatoes.

Tips

To ensure fluffy wraps, don’t over-blend the dough; a few chunks are fine!
Experiment with your favorite spices to customize the flavor profile that suits your palate.
Use parchment paper for rolling out dough to avoid sticking; this will make shaping the wraps easier.
Don’t be afraid to use more greens! The more spinach, the better!
If you find the dough too stiff, gently add more water until the desired consistency is reached.

Prep Time, Cook Time, Total Time

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Nutritional Information

Calories: 245

Protein: 14g

Sodium: 240mg

FAQs

Can I make these wraps ahead of time?
Yes, you can prepare these wraps in advance. Simply cook them, allow them to cool, then store them in the fridge for up to three days. Reheat before serving!

Can I freeze these wraps?
Absolutely! Once cooled, you can freeze the cooked wraps. To reheat, use a skillet or microwave directly from frozen.

What can I use instead of red lentils?
If you don’t have red lentils on hand, yellow lentils or cooked beans can be used as substitutes, but cooking times may vary.

Are these wraps gluten-free?
By using gluten-free oats or alternative gluten-free flour, these wraps can easily be made gluten-free.

What are some good dip options for these wraps?
Dips like hummus, tzatziki, or even a simple yogurt with herbs can complement the wraps nicely!

Conclusion

If you’re looking for a wholesome and delicious meal that’s extremely customizable, these Protein-Packed Red Lentil and Spinach Wraps should be at the top of your recipe list. Whether enjoyed on their own or paired with dips and sides, they promise both nutrition and flavor. Plus, with easy variations, you can make this dish uniquely yours!

So, what are you waiting for? Dive into making these scrumptious wraps and share your creations with us! Feel free to leave comments below on your experience and any tweaks you made. Happy cooking!