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These healthy lentil wraps are easy to make with only one ingredient. The sardine salad is the ideal compliment and its packed with nutrients too!
Transforming dry red lentils into a pliable, protein rich wrap is almost like a magic trick. Just soak the lentils in water overnight and blending them into a smooth batter. With this you create a base that requires no flour, eggs, or oil.
The batter sets into a flexible, golden wrap that is naturally gluten free and significantly lower in calories than traditional flour tortillas. These wraps are incredibly satiating.
They provide a sturdy, neutral canvas that complements almost any filling. Making them a staple for anyone looking to simplify their meal prep without sacrificing nutrition. The simplicity of the process soak, blend, and cook removes the complexity of traditional baking while delivering a fresh, homemade result.
To elevate this wrap, pair it with a vibrant, Mediterranean style sardine salad. This recipe ditches heavy mayo in favor of a zingy dressing made from white balsamic vinegar, a touch of Dijon mustard, and fresh dill.
If you like this recipe, you will also love my Healthy Mediterranean Lentil Bread or my Cheesy Lentil Vegetable Pie.
Thank your for stopping by Hungry Happens! If you create this dish or any other from our site, we would greatly appreciate you taking the time to comment and rate the recipe! LOVE YOUR LIFE!
One Ingredient Lentil Wraps with Mediterranean Sardine Salad
Ingredients
Lentil Wraps:
- 2 cups (360 g) soaked red lentils
- 1 cup (235 ml) water
- salt + pepper, to taste
Sardine Salad:
- 2 (4. 2 oz) cans wild sardines, in olive oil
- 1/4 cup (40 g) red onion, sliced thin
- 1 cup (150 g) cherry tomatoes, halved
- 2 Persian cucumbers, diced
- 1 tbs Dijon mustard
- 2 tsp white balsamic vinegar
- 1-2 tbs fresh dill, chopped
- salt , to taste
Instructions
Lentil Wraps:
- In a blender pulse together the soaked lentils, water, salt and pepper until completely smooth. You can also add additional seasonings if desired. Heat 2 tbs of olive oil in an long griddle pan over medium-high heat. Once hot ladle on 1/3 cup of batter per wrap. Lower the heat slightly and cook for 3-4 minutes per side or until golden brown. Cut one side off of the wrap to gently open it with your fingers to create a pocket.
Sardine Salad:
- In a medium bowl, add in the sardines and some of the oil from the tin, and gently mash. Next, add in the red onion, tomatoes, cucumbers, Dijon mustard, white balsamic vinegar, salt and mix together until combined. Taste and adjust oil, vinegar, salt, etc. to your palate. Stuff the salad into the wrap pockets and enjoy!
Notes
- The measurement is for 2 cups SOAKED lentils. So first you soak them and then you measure out 2 cups.
- Nutritional info is for the wraps only.
- Store leftovers in an airtight container in your fridge for up to 3 days.
- You can use canned tuna fish instead of sardines.
- This recipe yields 4 lentil wraps and the Sardine salad serves only 2 people.