Vegan Red Lentil Wraps Recipe

Welcome to our detailed guide on making Vegan Red Lentil Wraps, a nutritious and flavorful option for a satisfying meal or snack. These wraps are packed with protein-rich red lentils and wholesome ingredients, perfect for those following a vegan or plant-based diet. Follow along for comprehensive instructions, precise ingredient measurements, nutritional information, and SmartPoints for those following WW (formerly Weight Watchers).


  • For the Red Lentil Filling:
    • 1 cup dry red lentils
    • 2 cups vegetable broth or water
    • 1 tablespoon olive oil
    • 1 small onion, finely chopped
    • 2 cloves garlic, minced
    • 1 teaspoon ground cumin
    • 1/2 teaspoon ground coriander
    • 1/2 teaspoon smoked paprika
    • Salt and pepper to taste
  • For the Wraps:
    • 4 large whole wheat or gluten-free tortillas (10-inch diameter)
    • 1 ripe avocado, thinly sliced
    • 1/2 cup shredded lettuce or spinach
    • 1/2 cup diced tomatoes
    • 1/4 cup diced red onion
    • Fresh cilantro or parsley, chopped (for garnish)
  • For the Creamy Tahini Sauce:
    • 1/4 cup tahini
    • 2 tablespoons lemon juice
    • 2 tablespoons water (more as needed for desired consistency)
    • 1 clove garlic, minced
    • Salt and pepper to taste


  1. Cook the Red Lentil Filling:
    • Rinse the red lentils under cold water until the water runs clear. In a medium saucepan, bring vegetable broth or water to a boil.
    • Add the rinsed lentils to the boiling liquid, reduce heat to low, and simmer for 15-20 minutes or until lentils are tender and most of the liquid is absorbed. Drain any excess liquid and set aside.
  2. Prepare the Spiced Onion Mixture:
    • While the lentils are cooking, heat olive oil in a skillet over medium heat. Add chopped onion and cook until softened and translucent, about 5 minutes.
    • Add minced garlic, ground cumin, ground coriander, smoked paprika, salt, and pepper. Cook for an additional 2-3 minutes until fragrant. Remove from heat.
  3. Combine Lentils and Spiced Onion Mixture:
    • Add the cooked lentils to the skillet with the spiced onion mixture. Stir well to combine, allowing the flavors to meld together. Adjust seasoning if needed. Remove from heat and set aside.
  4. Prepare the Creamy Tahini Sauce:
    • In a small bowl, whisk together tahini, lemon juice, water, minced garlic, salt, and pepper until smooth and creamy. Adjust consistency by adding more water if needed.
  5. Assemble the Wraps:
    • Lay out each tortilla on a flat surface. Spread a generous spoonful of the creamy tahini sauce in the center of each tortilla.
    • Divide the red lentil filling evenly among the tortillas, spreading it in a line down the center.
    • Top each with sliced avocado, shredded lettuce or spinach, diced tomatoes, and diced red onion.
  6. Fold and Serve:
    • Fold the sides of each tortilla over the filling, then roll up tightly from the bottom to create a wrap. Secure with toothpicks if needed.
    • Optionally, warm the wraps in a skillet over medium heat for 1-2 minutes on each side to lightly toast and seal.
  7. Garnish and Serve:
    • Remove toothpicks if used and garnish wraps with chopped cilantro or parsley.
    • Serve immediately, or wrap tightly in parchment paper or foil for later. Enjoy these delicious Vegan Red Lentil Wraps as a hearty meal or on-the-go snack!

Nutritional Information (per wrap):

  • Calories: 350
  • Total Fat: 15g
    • Saturated Fat: 2g
    • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 450mg
  • Total Carbohydrates: 45g
    • Dietary Fiber: 10g
    • Sugars: 3g
  • Protein: 12g

SmartPoints (WW):

  • Each Vegan Red Lentil Wrap is approximately 9 SmartPoints, calculated based on the WW system using the specified ingredients. Adjustments may be needed based on specific tortilla and tahini brands used.

Additional Tips:

  • Red Lentils: Cooked red lentils provide a creamy texture and mild flavor, making them ideal for wraps and other dishes.
  • Tortilla Options: Choose whole wheat or gluten-free tortillas to suit your dietary preferences.
  • Make-Ahead: Prepare the lentil filling and creamy tahini sauce ahead of time for quicker assembly when ready to serve.
  • Variations: Add sliced bell peppers, olives, or hummus for additional flavors and textures.
  • Storage: Wrap leftovers tightly in plastic wrap or foil and store in the refrigerator for up to 3 days. Reheat gently in the microwave or enjoy cold.

These Vegan Red Lentil Wraps offer a nutritious and delicious meal option that’s perfect for lunch, dinner, or anytime you’re craving a flavorful wrap. Packed with protein, fiber, and essential nutrients, they’re a satisfying choice for vegans and non-vegans alike. Enjoy the fusion of savory lentils, creamy tahini sauce, and fresh vegetables wrapped up in a wholesome tortilla, all while staying on track with your wellness goals.