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 medium carrot, grated; 1/2 cup bell pepper, diced; 1/4 cup red onion, chopped; 2 cups spinach leaves, chopped; 1 teaspoon cumin; 1 teaspoon chili powder; Salt and pepper to taste; 4 large tortillas

Highlighted under: Comfort Food

I love making these Filling Lentil and Rice Wraps for a quick, nutritious meal that's perfect for lunch or dinner. The combination of lentils and rice provides a hearty filling, while the fresh vegetables add a burst of flavor and texture. When I wrap everything in a warm tortilla, it becomes a convenient on-the-go option. Plus, I can customize the fillings based on what I have in my pantry. Trust me, once you try this recipe, it will become a staple in your weekly meal plan.

Created by

Ella

Last updated on 2026-01-13T14:07:29.805Z

When I first experimented with these wraps, I was amazed by how simple yet satisfying they turned out. The combination of lentils and rice not only makes the wraps filling but also provides a well-balanced meal with protein and fiber. I also discovered that adding a hint of cumin and chili powder elevates the flavor profile, making each bite a delight.

One of my favorite tips is to prepare a larger batch of lentils and rice ahead of time. This way, on busy days, I can quickly assemble wraps, making it a time-saving trick that never fails me. It's a perfect way to incorporate healthy ingredients into a quick meal!

        Why You'll Love This Recipe
        Nutritious and packed with plant-based protein
Versatile filling options for customization
Quick to prepare, perfect for meal prep
Deliciously satisfying and family-friendly

      

Understanding the Ingredients

The star components of these wraps are lentils and rice, which together create a complete protein source. Lentils are my favorite for this recipe due to their earthy flavor and rapid cooking time. When choosing rice, opt for brown rice for added fiber and nutrients, or use white rice for a softer texture. Each ingredient contributes not only to the nutritional value but also to the overall texture of the filling, making it hearty and satisfying.

Fresh vegetables play a crucial role in bringing balance to these wraps. I recommend using a mix of colors and textures to keep things interesting. The sweetness of the grated carrot complements the crunch of bell pepper and the sharpness of red onion. You can also experiment with other vegetables like zucchini or corn when they are in season. Not only do they enhance the flavor, but they also add essential vitamins.

Assembling the Perfect Wrap

When it comes to assembling the wraps, spread the filling evenly across the tortilla, leaving about an inch on the sides for easy folding. If you overstuff, you risk tearing the tortilla. I find that warming the tortillas slightly in a dry skillet makes them more pliable. This will take about 10-15 seconds on medium heat until they are just warm and soft.

To fold the wraps tightly, start by folding in the sides first, then roll from the bottom up. This technique ensures that the filling stays contained, making it easier to eat on the go. If you're making these for meal prep, consider wrapping each one in parchment paper or foil, which keeps them fresh and maintains their shape.

Serving and Storage Tips

These wraps are best enjoyed fresh but can be made in advance for quick meals later. If you plan to store them, let the assembled wraps cool completely before wrapping them tightly in plastic wrap or placing them in an airtight container. They can be stored in the refrigerator for up to 3 days. To reheat, simply place them in a skillet over medium-low heat for a few minutes on each side until warmed through, or microwave for 30-60 seconds.

For an extra flavor boost, consider drizzling a bit of sauce over the filling before rolling, such as tahini or a homemade yogurt dressing. Additionally, serve them with a side of salsa or guacamole for added richness and tang. These little tweaks can elevate your meal experience and make leftovers more enjoyable!

Ingredients

Ingredients for Filling Lentil and Rice Wrap

Wrap Ingredients

1 cup cooked lentils
1 cup cooked rice
1 medium carrot, grated
1/2 cup bell pepper, diced
1/4 cup red onion, chopped
2 cups spinach leaves, chopped
1 teaspoon cumin
1 teaspoon chili powder
Salt and pepper to taste
4 large tortillas

Instructions

Prepare the Filling

In a large bowl, combine the cooked lentils and rice. Add the grated carrot, diced bell pepper, chopped red onion, and spinach. Mix well.

Season the Mixture

Stir in the cumin, chili powder, salt, and pepper. Adjust seasoning to taste, ensuring the mixture is flavorful.

Assemble the Wraps

Place a generous amount of the filling on each tortilla, folding it tightly around the filling.

Serve

Slice the wraps in half and serve them warm, or pack them as a portable meal.

Pro Tips

Feel free to add other vegetables or spices based on your preference. These wraps also work well with a drizzle of your favorite sauce or dressing to enhance the flavor.

Ingredient Variations

Feel free to swap out lentils for chickpeas or black beans if you prefer a different flavor profile. These alternatives will still keep the protein content high while providing a unique twist. You can also mix the types of rice you use; quinoa is a great gluten-free substitute that adds a nutty flavor and additional texture.

For added heat, consider incorporating diced jalapeños or a pinch of cayenne pepper into the filling. If you're looking to lower the carb content, using lettuce wraps instead of tortillas can create a lighter option without sacrificing flavor.

Meal Prep and Freezing

These wraps can be easily prepared in bulk, making them perfect for meal prep. I usually double or triple the recipe, ensuring I have plenty for lunch or dinner throughout the week. After assembling, you can freeze the wraps individually by wrapping them in foil, which allows you to grab one whenever you need a quick meal.

When ready to eat, you can unwrap and reheat them in the oven at 350°F (175°C) for about 20 minutes or until warmed through. This method keeps the tortillas from getting soggy, preserving their texture while heating the filling evenly.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the filling in advance and assemble the wraps when you're ready to eat.

→ What other vegetables can I add?

You can add cucumbers, tomatoes, or any other seasonal vegetables you like.

→ Are these wraps gluten-free?

You can use gluten-free tortillas to make these wraps suitable for a gluten-free diet.

→ Can I freeze the wraps?

Yes, you can freeze the assembled wraps and reheat them when needed. Just ensure they are well-wrapped.