Curried lentil and vegetable wraps

Curried Lentil and Vegetable Wrap with Yogurt Sauce


Meal Type: Lunch / Dinner

Cuisine / Flavor Profile: Indian-Inspired

Dietary Preference: Gluten-Free

Main Ingredient / Protein: Vegetarian


This curried lentil recipe includes protein-rich red lentil wraps with curry-spiced vegetables and cooling yogurt sauce. These vegetarian wraps offer bold Indian flavors and plenty of fiber.

Serving Size:

4

prep time:

10 mins

Ingredients


  • 2 tablespoons preferred vegetable oil, divided
  • 1 small onion, diced
  • 2 garlic cloves, chopped or pressed
  • 2 tablespoons curry powder
  • 1 tablespoon tomato paste
  • Fine sea salt
  • 1 cup red lentils
  • 3 cups vegetable stock
  • 1 medium head cauliflower, cut into bite-sized florets
  • 1 large carrot, peeled and diced
  • 1 clamshell (5oz) baby spinach
  • 1 cup plain yogurt
  • ½ medium cucumber, grated
  • ½ teaspoon coriander
  • ½ teaspoon cumin
  • 4 Tumaro’s 8” Garden Veggie Carb Wise Wraps
  • Chopped fresh cilantro, optional

Directions


  1. In a medium saucepan heat 1 tablespoon oil over medium. Add onion and garlic and saute until onion is softened, 6-8 minutes. Stir in curry powder, tomato paste, and ¾ teaspoon salt and cook, stirring, 1 minute more. Add lentils and stock, bring to a boil, then reduce heat, cover, and simmer gently until lentils are tender and not watery, 15-20 minutes.
  2. Meanwhile, in a large skillet heat remaining 1 tablespoon oil over medium heat. Add cauliflower, carrot, and ¾ teaspoon salt. Saute until cauliflower begins to brown, about 6 minutes. Add ¼ cup water to skillet, cover, and cook until vegetables are tender, about 5 minutes. Stir in spinach and cook just until wilted.
  3. In a small bowl stir together yogurt, cucumber, coriander, cumin, and ½ teaspoon salt.
  4. Lay wraps on a countertop. Top with lentils, vegetables, yogurt sauce, and cilantro if desired. Serve immediately.