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 onion, diced; 1 carrot, grated; 1 bell pepper, diced; 2 cloves garlic, minced; 1 teaspoon cumin; Salt and pepper to taste; Juice of half a lemon; Fresh herbs (like cilantro or parsley), chopped; 4 large whole wheat tortillas; 1 cup spinach or lettuce leaves; 1/2 avocado, sliced (optional); Yogurt or your choice of sauce for drizzling (optional)

Highlighted under: Comfort Food

When I'm looking for a hearty and satisfying meal, these Filling Lentil and Rice Wraps always hit the spot for me. I love how versatile they are—packed with protein and fiber, they're great for lunch or dinner. The combination of lentils and rice makes for a deliciously filling filling, while fresh veggies add that perfect crunch. Plus, wrapping them up in a soft tortilla makes them easy to enjoy on the go! Trust me, once you give these a try, they'll quickly become a favorite in your meal rotation.

Created by

Anna

Last updated on 2026-01-13T12:35:31.225Z

Preparing these Filling Lentil and Rice Wraps has been one of my recent kitchen adventures that I'm thrilled to share. I started by experimenting with various spices and veggies to find the right balance of flavors. The secret ingredient? A splash of lemon juice at the end to brighten up the dish. It took a few tries, but let me tell you, the texture and taste are phenomenal!

One surprising tip I stumbled upon is letting the lentil and rice mixture sit for a few minutes before wrapping. This allows the flavors to meld beautifully and makes the filling easier to handle without being too wet. It’s a game changer that enhanced the overall experience. Give it a shot—you'll savor every bite!

        Why You'll Love This Recipe
        Wholesome and nutritious, perfect for any meal.
Bursting with flavors from fresh herbs and spices.
Customizable with your favorite vegetables.

      

The Versatility of Your Filling

The filling in these wraps is not just delicious; it’s also incredibly versatile. Lentils provide a hearty base, rich in protein and fiber, making these wraps a filling choice. Rice complements the lentils perfectly, creating a satisfying texture. Play with the type of rice you use—brown rice adds a nutty flavor, while jasmine rice offers a softer bite. Feel free to experiment with different variations of lentils, such as green or black, which can bring varied textures and tastes to your meal.

To boost nutrients and flavor, consider adding spices or ingredients like turmeric for an earthy flavor or bell peppers in different colors for visual appeal. Don’t shy away from adding cooked quinoa or chickpeas to the mix for an extra protein punch. This is a zero-waste recipe, allowing you to incorporate whatever you have left in your fridge. Just make sure everything is cooked to a tender consistency, or it could affect the overall wrap experience.

Perfecting Your Wrap Technique

When it comes to wrapping your tortillas, technique matters! Start with a warm tortilla to ensure it's pliable when folding. Lay it flat on a smooth surface, and avoid overstuffing to prevent your wraps from tearing. If you find your tortillas are cracking, they may be too cold—microwave them for a few seconds to soften. Personally, I find that rolling tightly from the edge closest to me helps create a compact wrap that holds together well, while keeping the filling secure inside.

To maintain freshness, consider wrapping each completed tortilla in parchment paper before storing them in the refrigerator. This keeps them from drying out. If you plan to pack them for lunch, slice them in half, exposing the vibrant filling, which not only looks appetizing but makes for easier handling. If you prefer them warm, a brief reheat in a skillet on medium heat—not more than a minute each side—adds a delightful crispiness to the tortillas.

Ingredients

Gather these ingredients before you start cooking!

Filling

1 cup cooked lentils
1 cup cooked rice
1 small onion, diced
1 carrot, grated
1 bell pepper, diced
2 cloves garlic, minced
1 teaspoon cumin
Salt and pepper to taste
Juice of half a lemon
Fresh herbs (like cilantro or parsley), chopped

Wraps

4 large whole wheat tortillas
1 cup spinach or lettuce leaves
1/2 avocado, sliced (optional)
Yogurt or your choice of sauce for drizzling (optional)

Now that you have the ingredients ready, let’s start putting everything together!

Instructions

Follow these steps to create delicious wraps!

Cook the Filling

In a skillet, sauté onion, garlic, carrots, and bell pepper until softened. Add lentils, rice, cumin, salt, pepper, and lemon juice. Mix well and let it cook for about 5 minutes.

Prepare the Wrap

Place a tortilla on a flat surface. Add a layer of spinach or lettuce leaves, then spoon a generous amount of the lentil-rice filling onto the center.

Add Extras

Top with sliced avocado and a drizzle of yogurt or sauce if desired.

Wrap It Up

Fold in the sides of the tortilla and roll tightly to secure the filling. Repeat with the remaining tortillas.

Serve

Slice the wraps in half and enjoy them fresh! They can be served warm or cold.

Enjoy your delicious and nutritious lentil and rice wraps!

Pro Tips

Feel free to customize the filling based on what's in season or what you have on hand. Additional spices like smoked paprika or chili powder can add a nice kick!

Storage and Make-Ahead Tips

These lentil and rice wraps make for excellent meal prep options. You can prepare the filling ahead of time and store it in an airtight container in the fridge for up to four days. This not only saves time but also allows the flavors to deepen. When you're ready to assemble, simply take out the filling and wrap it as described. If you want to freeze the wraps, I recommend wrapping them individually in plastic wrap and then placing them in a freezer-safe bag. They can last up to three months in the freezer. To reheat, thaw in the fridge overnight before warming them in a skillet.

If you're looking to mix it up, consider preparing different sauces to accompany your wraps. A tangy tahini sauce or a spicy hummus can complement the earthy flavors beautifully. Bringing in dips or sides elevates your meal experience and makes it more exciting. I sometimes serve these wraps with a side of roasted vegetables or a light salad to balance the meal.

Flavor Variations

To keep things interesting, experiment with different flavor profiles. For a Mediterranean twist, incorporate ingredients such as feta cheese, sun-dried tomatoes, and olives into your filling. Versatile ingredients like pesto or harissa can also be added for an extra flavor kick. Using fresh herbs like basil or dill can noticeably elevate the dish, providing freshness that complements the hearty filling beautifully.

If you're looking for a bit of heat, add crushed red pepper flakes or chopped jalapeños to the mix. On the other hand, if you want a milder flavor, pair the wraps with a cooling cucumber yogurt sauce. Adjusting the spices and herbs can completely transform your meal, making it a new delight each time you prepare them. This adaptability ensures that these wraps can suit a range of taste preferences throughout the week.

Questions About Recipes

→ Can I make these wraps ahead of time?

Absolutely! You can prepare the lentil and rice filling and store it in the fridge for up to three days. Just wrap them when you're ready to eat.

→ Can I use brown rice instead of white rice?

Yes, brown rice works great! Just make sure to adjust the cooking time as brown rice may take longer to cook.

→ What can I substitute for lentils?

You can swap lentils for black beans or chickpeas for a different flavor and texture.

→ Are these wraps vegan?

Yes, they are completely vegan! Just make sure to use a non-dairy yogurt if you're adding sauce.