Filling Lentil and Rice Wrap

Name: Filling Lentil and Rice Wrap
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 wraps
Ingredients: 1 cup cooked lentils; 1 cup cooked rice; 1 small red bell pepper, diced; 1 small cucumber, diced; 1 carrot, grated; 2 tablespoons olive oil; 1 teaspoon cumin; Salt and pepper to taste; 4 large tortillas

Highlighted under: Vitality Meal Guide

I love making these Filling Lentil and Rice Wraps because they are not only delicious but also incredibly satisfying. Each bite is packed with protein-rich lentils and fluffy rice, combined with fresh veggies for a wholesome meal. With just a few simple ingredients, I can create a nutritious dish that the whole family enjoys. Plus, they’re perfect for meal prep and can easily be taken on the go, making them a fantastic option for busy weekdays or picnics in the park.

Created by

Rafael

Last updated on 2026-01-13T12:51:30.991Z

When I first stumbled upon this recipe, I was skeptical about how such simple ingredients could come together to create something so satisfying. But after my first bite, I was hooked! The combination of spiced lentils and fluffy rice wrapped in a warm tortilla is pure comfort food.

I've also found that letting the lentil and rice mixture cool slightly before wrapping helps prevent the tortillas from tearing. It’s such a small tip, but it makes all the difference in ensuring a perfect wrap every time!

        Why You'll Love This Recipe
        Hearty and filling, perfect for any meal of the day
Packed with protein and fiber for a nutritious boost
Easily customizable with your favorite veggies and spices

      

Understanding the Ingredients

The combination of cooked lentils and rice creates a wholesome base that is both filling and nutritious. Lentils are a fantastic source of plant-based protein, while rice adds carbohydrate energy, making this wrap a balanced meal. Choose whole grain or brown rice for added fiber. The fresh diced vegetables not only add crunch but also provide essential vitamins and minerals, enhancing the overall nutritional profile of the dish.

When selecting your lentils, opt for varieties that cook quickly, such as red or green lentils. If using canned lentils, remember to rinse and drain them to remove excess sodium. As for the vegetables, feel free to swap in seasonal or personal favorites like spinach, shredded cabbage, or even roasted bell peppers for added flavor and texture. This customization makes the recipe versatile and allows you to incorporate what you have on hand.

Assembling and Cooking Tips

To achieve the best texture, warm your tortillas slightly before assembling the wraps. This softens them and makes them easier to work with. A quick 10-15 seconds in the microwave or a light toast on a dry skillet will do wonders. Make sure to have all the filling ingredients ready to go so you can assemble quickly without the tortillas cooling too much.

When rolling the wraps, be gentle but firm to avoid tearing the tortillas. If you have extra filling, consider serving it on the side as a dip, or use smaller tortillas for bite-sized wraps that are perfect for appetizers or lunchboxes. For added flavor, try drizzling a bit of your favorite hot sauce inside before rolling up the wraps.

Ingredients

Gather these ingredients to make your Filling Lentil and Rice Wraps:

Filling Ingredients

1 cup cooked lentils
1 cup cooked rice
1 small red bell pepper, diced
1 small cucumber, diced
1 carrot, grated
2 tablespoons olive oil
1 teaspoon cumin
Salt and pepper to taste
4 large tortillas

These ingredients will create a delightful filling for your wraps!

Instructions

Follow these steps to make your delicious wraps:

Prepare the Filling

In a mixing bowl, combine the cooked lentils and cooked rice. Add the diced red bell pepper, cucumber, and grated carrot. Drizzle with olive oil and season with cumin, salt, and pepper.

Mix everything well until well-combined.

Assemble the Wraps

Lay out the tortillas on a flat surface. Spoon a generous amount of the lentil and rice mixture onto the center of each tortilla. Fold the sides over the filling, then roll from the bottom up to enclose the filling securely.

Serving

Cut each wrap in half and serve. They can be enjoyed cold or warmed in a pan or grill for a few minutes for a crispy texture.

Enjoy your tasty and nutritious wraps!

Pro Tips

Experiment with different veggies and spices to personalize your wraps! You can also add some cheese or avocado for extra creaminess.

Storage and Meal Prep

These wraps can be made in advance and stored in the refrigerator for up to 4 days. To maintain freshness, wrap each one tightly in plastic wrap or store them in an airtight container. They also freeze well; just wrap each individual wrap in foil before placing them in a freezer bag. They can be frozen for up to 3 months and defrosted overnight in the fridge before serving.

Reheating the wraps is easy. You can heat them in a skillet over medium heat for about 2-3 minutes per side until warmed through, or pop them in the oven at 350°F (175°C) for around 10-15 minutes. If you prefer them crispy, a panini press is a great option for achieving that golden, crunchy exterior.

Flavor Variations

Experimenting with spices can elevate this recipe to new heights. Adding a pinch of smoked paprika or a dash of chili powder can bring warmth and depth, while fresh herbs like cilantro or parsley can brighten up the flavors. If you're feeling adventurous, try mixing in some feta cheese or avocado to add creaminess and richness.

For a tangy twist, consider incorporating a dollop of yogurt or a sprinkle of lemon juice in the filling. These ingredients complement the earthy flavors of lentils beautifully. Additionally, if you have leftover grilled chicken or tofu, these can be chopped and added for extra protein and flavor, making this dish even more customizable to your liking.

Questions About Recipes

→ Can I use other beans instead of lentils?

Absolutely! You can substitute chickpeas or black beans for a different flavor and texture.

→ How can I store leftovers?

Store any leftover wraps in an airtight container in the fridge for up to 3 days.

→ Can I freeze these wraps?

Yes! Wrap them tightly in foil or plastic wrap and store in the freezer for up to a month.

→ What can I serve with these wraps?

These wraps go great with a side salad or some fresh salsa for an extra kick!