Filling Lentil and Rice Wrap

Name: Filling Lentil and Rice Wrap
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 wraps
Ingredients: 1 cup cooked lentils; 1 cup cooked rice; 1 bell pepper, diced; 1 carrot, shredded; 1/2 cup cucumber, diced; 4 whole grain wraps; 1/4 cup hummus or yogurt sauce; Salt and pepper to taste

Highlighted under: Light Living Recipes

I absolutely love making these filling lentil and rice wraps whenever I want a nutritious and satisfying meal. The combination of lentils and rice not only provides great flavor but also a hearty texture that keeps me full. Plus, they’re incredibly versatile—you can throw in whatever vegetables or spices you have on hand! Each wrap is packed with protein and fiber, making it a perfect choice for lunch or dinner. Get ready to impress your friends and family with this delicious and healthy recipe!

Created by

Noah

Last updated on 2026-01-13T13:23:29.643Z

During one of my culinary experiments, I decided to combine lentils and rice into a wrap, creating a delicious handheld meal that was both healthy and filling. As I mixed in various spices and fresh vegetables, the aroma filled my kitchen and made my mouth water. I realized that using warm wraps makes them flexible and easy to handle, which is a key factor in achieving the perfect fold without tearing.

Cooking the lentils just right is crucial—they should be tender but not mushy. I also recommend using leftover rice for that slightly firmer texture, which adds a nice bite to each wrap. Experimenting with sauces or spreads can also elevate the flavor, providing a unique twist to this simple dish!

        Why You'll Love This Recipe
        Hearty and satisfying with a nutritious blend of lentils and rice
Customizable with your favorite vegetables and spices
Perfect as a quick meal prep option for busy weeknights

      

Elevating Your Wrap Game

The base of these wraps—cooked lentils and rice—offers not just nutritional benefits but also a textural contrast that makes each bite enjoyable. Lentils contribute protein and dietary fiber, making the wraps filling, while rice adds a comforting chewiness. Mixing them well ensures that each portion contains this balanced blend. When preparing the mix, consider using seasonal vegetables for added freshness and flavor; zucchini or spinach can complement the existing vegetables beautifully.

For an extra layer of flavor, I like to incorporate spices such as cumin or smoked paprika into the filling. These spices not only elevate the taste but also bring a subtle warmth to the wraps. If you’re feeling adventurous, consider adding a splash of lemon juice or a handful of fresh herbs like cilantro or parsley just before rolling; this will brighten the overall flavor profile and give it a refreshingly vivid touch.

Wrap Techniques

When rolling your wraps, it's crucial to avoid overfilling, as this can lead to messy wraps that split open. A generous but controlled amount of filling—about 1/3 cup along one edge—will still allow you to tuck the edges and roll securely. Use the palms of your hands to press the wrap gently while rolling, which can help keep ingredients compact and prevent spillage. If you're working with larger wraps, you might even be able to add a bit more filling without compromising the structure.

Warming your wraps in a skillet not only makes them pliable but also enhances their flavor by lightly toasting them. I recommend doing this over medium-low heat so they become warm without browning too much. The goal is a soft and slightly toasted wrap, which adds a pleasant nuttiness and makes rolling easier. Also, be sure to warm them just before serving; this will maintain their softness and prevent the filling from cooling down too quickly.

Ingredients

Gather these wholesome ingredients to get started on your filling wraps!

Wrap Ingredients

1 cup cooked lentils
1 cup cooked rice
1 bell pepper, diced
1 carrot, shredded
1/2 cup cucumber, diced
4 whole grain wraps
1/4 cup hummus or yogurt sauce
Salt and pepper to taste

All set? Now let’s move on to the steps to create these delightful wraps!

Instructions

Follow these simple steps to prepare your wraps perfectly.

Prepare the Filling

In a large bowl, combine the cooked lentils and rice. Add the diced bell pepper, shredded carrot, and cucumber. Season with salt and pepper, and mix until well incorporated.

Heat the Wraps

Warm the whole grain wraps in a skillet for about 1-2 minutes on each side, just until pliable.

Spread the Sauce

Spread a thin layer of hummus or yogurt sauce over each warmed wrap.

Add the Filling

Spoon the lentil and rice filling along one edge of the wrap, making sure to leave space at the sides.

Roll the Wraps

Roll the wrap tightly, tucking in the sides as you go, until fully wrapped. Cut in half if desired.

Your filling lentil and rice wraps are ready to enjoy either warm or cold. They make a fantastic on-the-go meal!

Pro Tips

Feel free to experiment with different types of beans or grains, and don’t hesitate to add herbs for extra flavor!

Make Ahead and Storage

These lentil and rice wraps are fantastic for meal prep! You can prepare the filling a couple of days in advance and store it in an airtight container in the refrigerator. This not only saves time but allows the flavors to meld together beautifully, enhancing the overall taste. Just ensure that the filling cools completely before storing, which helps maintain the integrity of the ingredients and prevents moisture buildup.

If you want to freeze the wraps, consider wrapping them individually in parchment paper before placing them in a freezer-safe bag. This can help preserve their freshness and flavor. When you’re ready to eat, simply thaw them in the refrigerator overnight, then warm them in a skillet as directed. This method keeps the wraps intact and flavorful, ensuring a satisfying meal even after being frozen.

Serving Suggestions

These wraps are versatile when it comes to serving. They pair wonderfully with a crunchy side salad or some roasted vegetables for a heartier meal. I enjoy offering a variety of dipping sauces, such as a tangy tzatziki or a spicy salsa, which adds both color and a burst of flavor to the table. You could even serve them with a fresh fruit salad on the side for a refreshing contrast.

For a fun gathering, consider setting up a wrap-making station with various fillings and sauces laid out for guests to create their own personalized wraps. This interactive approach not only makes for an engaging dining experience but also allows everyone to tailor their meals to their preferences.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the filling and wraps in advance, and then assemble them just before serving.

→ What other vegetables work well in these wraps?

You can use spinach, mushrooms, or even roasted zucchini for added flavor and nutrition.

→ Are these wraps vegetarian?

Yes, they are entirely plant-based and packed with protein!

→ Can I freeze the wraps?

I do not recommend freezing the wraps after assembly, but you can freeze the filling separately for future use.