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Lentil and Roasted Veg Wrap

Hearty green lentils and oven-roasted zucchini, bell pepper, and red onion wrapped in a warm tortilla with hummus, fresh spinach, and a squeeze of lemon. A filling, fully plant-based Mediterranean-style lunch.

45 minEasyServes 4460 cal/serving

MediterraneanLunchOven and StovetopVeganHigh FiberDairy-FreeEgg-FreeAlcohol-Free

Ingredients

  • 1 cup green or brown lentils, rinsed
  • 2 cups low-sodium vegetable broth
  • 2 zucchini, cut into 3/4-in cubes
  • 2 red bell pepper, cut into 1-in pieces
  • 1 red onion, cut into wedges
  • 4 tbsp extra-virgin olive oil
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1 tsp kosher salt
  • 1/2 tsp black pepper, freshly ground
  • 4 large flour tortillas (10-inch)
  • 1/2 cup store-bought or homemade hummus
  • 2 cups baby spinach
  • 1 lemon, juiced
  • 1/4 cup fresh flat-leaf parsley, roughly chopped

Instructions

  1. 1

    Preheat oven to 425 F. Toss 2 cut into 3/4-in cubes zucchini, 2 cut into 1-in pieces red bell pepper, and 1 cut into wedges red onion on a large sheet pan with half the 4 tbsp extra-virgin olive oil, 1 tsp ground cumin, 1/2 tsp smoked paprika, 1 tsp kosher salt, and 1/2 tsp freshly ground black pepper. Spread in a single layer.

  2. 2

    Roast vegetables for 20-25 minutes, flipping once halfway, until tender and lightly charred at the edges.

  3. 3

    While the vegetables roast, combine 1 cup rinsed green or brown lentils and 2 cups low-sodium vegetable broth in a small saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 20-22 minutes until lentils are tender and liquid is absorbed. Fluff with a fork and season with remaining salt, pepper, remaining olive oil, and a squeeze of 1 juiced lemon juice.

  4. 4

    Warm 4 large flour tortillas (10-inch) in a dry skillet over medium heat for 30 seconds per side.

  5. 5

    Spread 1/2 cup store-bought or homemade hummus across the center of each tortilla. Top with a handful of 2 cups baby spinach, a scoop of lentils, and a portion of roasted vegetables.

  6. 6

    Scatter 1/4 cup roughly chopped fresh flat-leaf parsley over the filling. Squeeze remaining lemon juice over the top.

  7. 7

    Fold in the sides and roll up tightly. Slice in half and serve.

Questions

Can I make Lentil and Roasted Veg Wrap gluten-free?

Yes. The gluten in this entry is 4 large flour tortillas (10-inch). Swap the flour for a 1-to-1 gluten-free baking blend (where it only thickens a sauce, half as much cornstarch also works). Everything else proceeds as written.

How long does Lentil and Roasted Veg Wrap keep?

Refrigerate leftovers within two hours and eat them within three days. Reheat covered in a 300 F oven until warmed through.

Can I halve or double Lentil and Roasted Veg Wrap?

Yes. As written it serves 4. Every ingredient in this entry carries precomputed half and double quantities, and the app's batch dial rewrites them inside each step. Doubled, split it across two pans and rotate them halfway; one crowded pan bakes unevenly.

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