Wrap with Hummus & Lentils
Nothing touches a pan. The lentils come from the can, rinsed and drained. Hummus seals the base of the wrap, greens go on next, then bell pepper strips, red onion rings, quartered cherry tomatoes, and feta crumbled across the top. Season with pepper and salt, roll tight, cut in half.
448 calories, 19 grams of protein, and nine grams of fiber from a lunch that took less time to build than to eat.
Nothing touches a pan. The lentils come from the can, rinsed and drained. Hummus seals the base of the wrap, greens go on next, then bell pepper strips, red onion rings, quartered cherry tomatoes, and feta crumbled across the top. Season with pepper and salt, roll tight, cut in half.
448 calories, 19 grams of protein, and nine grams of fiber from a lunch that took less time to build than to eat.
Ingredients
- lentils, canned 3 ounces
- bell pepper 1
- red onion 0.25
- cherry tomatoes 5
- tortilla wrap, whole wheat 1
- hummus 2 tablespoons
- mixed salad 1 handful
- feta cheese, crumbled 1 ounce
Method
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Rinse the lentils in a colander under cold water and let them drain.
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Slice the bell pepper into strips. Cut the onion into half rings. Quarter the tomatoes.
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Spread hummus over the wrap. Arrange the lettuce, sliced vegetables and lentils on top. Sprinkle the feta over everything. Season with pepper and salt.
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Roll up the wrap, cut it in half and serve on a plate.
Layer the greens directly on top of the hummus before adding the wet ingredients. The leaves create a moisture barrier that keeps tomato juice and lentil liquid from softening the wrap, which matters most when you roll it in foil for later.
Behind this recipe
Can I use dried lentils instead of canned?
Yes. Cook them until tender, drain well, and let them cool before building the wrap. Canned saves about 20 minutes of cooking and works just as well nutritionally. Either way, drain thoroughly so the wrap stays firm.
Will this wrap stay fresh if I make it ahead?
Wrap it tightly in foil and it holds for several hours. The hummus layer helps seal the tortilla against moisture, but keep it upright in your bag so tomato juice does not pool at the bottom and soften one side.
Where does the nine grams of fiber come from?
Lentils deliver the largest share, roughly four grams from three ounces. The whole wheat wrap adds another two to three grams, and the vegetables contribute the rest. Nine grams is about a quarter of the daily fiber target most guidelines recommend. A piece of fruit on the side pushes it even higher.
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