Mediterranean Lentil Wrap
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Lentils.org

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Mediterranean Lentil Wrap

Prep Time: 15 Minutes

Total Time: 30 Minutes

Servings: 10

A light but filling wrap with mashed lentils and eggplant seasoned with za'atar, cumin, olive oil, and garlic, in a warm wrap with zucchini, tomatoes, caramelized onions, and arugula.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • 1.5 lb (750 g) whole red lentils, cooked
  • 1.5 lb (750 g) eggplant, flame charred tender, peeled and diced
  • 2 Tbsp (30 mL) za’atar
  • 2 tsp (10 mL) cumin
  • 2 Tbsp (45 mL) extra virgin olive oil
  • 1 Tbsp (15 mL) garlic, minced
  • 2 cups (500 mL) zucchini, sliced thinly lengthwise
  • 2 Tbsp (30 mL) canola oil
  • 3 Tbsp (45 mL) dried oregano
  • 2 tsp (10 mL) paprika
  • 10 each extra-large whole wheat tortilla
  • 2 cups (500 mL) beefsteak tomatoes, sliced
  • 2 cups (500 mL) yellow onions, sliced and caramelized
  • 2 cups (500 mL) baby arugula
  • 2 ½ cups (625 mL) feta cheese, crumbles

Directions

  1. Preheat a grill to high heat.
  2. While grill is coming to temperature, add lentils, eggplant, za’atar, cumin, olive oil, and garlic to a large mixing bowl. Mash the mixture to a smooth yet textured mix. Cover and keep warm for service.
  3. When the grill is ready, add zucchini, canola oil, oregano, and paprika to a bowl and toss well. Grill on both sides for 7 minutes to soften and mark the zucchini.
  4. To build the wrap, place a warmed tortilla on a cutting board and spread generously with the lentil and eggplant mix. Top with zucchini, sliced tomatoes, caramelized onions, arugula, and feta. Roll and press in a panini press to sear shut.

Nutritional Information

  • Serving Size: 1 wrap
  • Per serving:
  • Calories 700
  • Total Fat 30 g
  • Saturated Fat 13 g
  • Cholesterol 35 mg
  • Carbohydrates 89 g
  • Dietary Fibre 9 g
  • Sugar 8 g
  • Protein 26 g
  • Sodium 1300 mg
  • Potassium 690 mg
  • Folate 167 mcg

Tags

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