Spiced Lentil and Roasted Carrot Hummus Wraps
These spiced lentil and roasted carrot hummus wraps are a delightful and nutritious option for lunch or a light dinner. Packed with flavor and vibrant colors, they’re perfect for a quick and satisfying meal that you can enjoy at home or on the go.
Ingredients
- 1 cup cooked lentils, seasoned with cumin and coriander
- 2 large carrots, peeled and sliced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 4 whole wheat wraps or tortillas
- 1 cup hummus
- Fresh spinach or arugula for garnish
- Optional toppings: sliced avocado, feta cheese, or tahini
Instructions
- Roast the Carrots: Preheat the oven to 400°F (200°C). Toss the sliced carrots with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20-25 minutes until tender and slightly caramelized.
- Prepare the Lentils: In a bowl, mix the cooked lentils with cumin, coriander, salt, and pepper. Adjust seasoning according to your taste.
- Assemble the Wraps: Spread a generous layer of hummus on each whole wheat wrap. Layer with seasoned lentils, roasted carrots, and fresh spinach or arugula.
- Wrap it Up: Roll the wrap tightly and slice in half. Optional: Add avocado slices, feta cheese, or drizzle with tahini for extra flavor.
- Serve: Enjoy immediately or wrap in foil for an on-the-go meal.
Cook’s tips
- Make sure to slice carrots evenly for consistent roasting.
- Season the lentils generously; they are the flavor backbone.
- Warm the wraps briefly before assembling to make rolling easier.
- For extra flavor, drizzle a little tahini on top.
- You can prep the roasted carrots and lentils ahead of time.
Substitutions
- Use sweet potatoes or parsnips instead of carrots.
- Swap whole wheat wraps for spinach or sun-dried tomato tortillas.
- Use store-bought hummus or make your own with chickpeas.
- Replace feta with vegan cheese or omit for a dairy-free option.
- Add grilled chicken or tofu for extra protein.
Storage & reheating
Store any leftover wraps in an airtight container in the refrigerator for up to 3 days. To reheat, unwrap and warm in a skillet or microwave until heated through, or enjoy cold.
Frequently asked questions
Can I make these wraps vegan?
Yes, simply omit the feta cheese or use a vegan alternative. The rest of the ingredients are already plant-based.
Can I use canned lentils?
Absolutely. Rinse and drain canned lentils before seasoning them with cumin and coriander.
How can I prevent the wraps from getting soggy?
Let the roasted carrots cool slightly before assembling, and use a thick layer of hummus to create a barrier between the fillings and the wrap.
Can I add other vegetables?
Feel free to add roasted bell peppers, red onions, or even shredded cabbage for extra crunch.
