Ingredients
– 1 cup dried lentils (green or brown)
– 2 cups vegetable broth or water
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 bell pepper, diced (any color)
– 1 medium cucumber, diced
– 1 cup cherry tomatoes, halved
– 1 teaspoon dried oregano
– Salt and pepper to taste
– ½ cup feta cheese, crumbled
– 4 whole wheat wraps or tortillas
– Fresh spinach or arugula
– Optional: Tzatziki sauce or hummus for added flavor
Instructions
To make your Mediterranean Lentil Veggie Wrap with Feta, follow these simple steps:
1. Cook the Lentils: In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce the heat to low and cover. Simmer for about 25-30 minutes, or until the lentils are tender. Drain any excess liquid.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add the diced onion and cook until translucent, about 4-5 minutes. Stir in the minced garlic and diced bell pepper, cooking for an additional 2-3 minutes until softened.
3. Season the Mixture: Add the cooked lentils to the skillet along with dried oregano, salt, and pepper. Mix well to combine and let it cook for another 2-3 minutes.
4. Prepare the Veggies: In a separate bowl, combine the diced cucumber and cherry tomatoes. Toss them lightly and add a pinch of salt and pepper for flavor.
5. Assemble the Wraps: Lay out the whole wheat wraps on a clean surface. Start by spreading a layer of fresh spinach or arugula on each wrap.
6. Add the Filling: Spoon the lentil and vegetable mixture onto the wraps. Top it off with crumbled feta cheese and the cucumber-tomato mixture.
7. Roll the Wraps: Fold in the sides of the wrap, then roll it tightly from the bottom up to create a filled wrap.
8. Cut and Serve: Slice the wrap in half at a diagonal for presentation. Serve immediately or wrap in foil or parchment to store for later enjoyment.
- Prep Time: 15 minutes
- Cook Time: 30-35 minutes
Nutrition
- Serving Size: 4 wraps
- Calories: 350 kcal
- Fat: 12g
- Protein: 18g