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Lentils.org

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Curried Lentil Salad Wrap

Prep Time: 20 Minutes

Total time: 35 Minutes

Servings: 10

Lentils are simmered with a curry sauce to create a curried lentil salad, served in a wrap with lettuce, carrot, Feta, and red onion.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

    1 Tbsp (15 mL) olive oil

    1 cup (250 mL) yellow onion, finely minced

    2 Tbsp (30 mL) garlic, minced

    1 Tbsp (15 mL) curry powder

    1 tsp (5 mL) cumin

    ½ tsp (2 mL) turmeric

    ½ tsp (2 mL) red pepper flakes (optional, or adjust for spice preference)

    1 (14.5 oz) can diced tomatoes, undrained

    ¼ cup (60 mL) cilantro, minced

    ¼ cup (60 mL) flat leaf parsley, minced

    3 cups (750 mL) whole red lentils, cooked

    1 Tbsp (15 mL) lemon juice

    salt and pepper, to taste

    10 whole wheat tortillas (large size)

    1 cup (250 mL) chopped romaine lettuce (or other salad greens)

    1 cup (250 mL) shredded carrots

    ½ cup (125 mL) crumbled Feta cheese

    ¼ cup (60 mL) red onion, minced

    fresh cilantro, chopped (optional)


Directions

  1. Heat oil in a large skillet over medium heat. Add onions and cook for 5 minutes, or until softened. Add garlic, curry powder, cumin, turmeric, and red pepper flakes. Cook for an additional minute allowing the spices to become fragrant.
  2. Add tomatoes with their juices. Bring to a simmer and cook for 5 minutes. Remove from heat and add cilantro and parsley.
  3. In a large bowl, combine lentils with cooled curry dressing. Add lemon juice, salt, and pepper to taste. Toss to coat the lentils evenly.
  4. Warm tortillas in either a microwave or skillet, according to package instructions. Lay a warmed tortilla flat and spread a generous scoop of the curried lentil salad in the center. Top with lettuce, carrots, Feta cheese, and red onion.
  5. Fold the bottom edge of the tortilla up and over the filling, then fold in the sides, and continue rolling tightly to create a wrap. Optionally secure wrap with a toothpick and garnish with additional cilantro. Repeat with the remaining tortillas and fillings.

Nutritional Information

  • Serving Size: 1 wrap
  • Per serving:
  • Calories 530
  • Total Fat 18 g
  • Saturated Fat 7 g
  • Cholesterol 5 mg
  • Carbohydrates 81 g
  • Dietary Fibre 6 g
  • Sugar 4 g
  • Protein 19 g
  • Sodium 1030 mg
  • Potassium 346 mg
  • Folate 115 mcg