One Ingredient Lentil Wraps with Mediterranean Sardine Salad
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!
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
You may also like these Easy Veggie Wrap
- 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.
Calories: 104kcal, Carbohydrates: 18g, Protein: 8g, Fat: 0.3g, Saturated Fat: 0.05g, Polyunsaturated Fat: 0.2g, Monounsaturated Fat: 0.1g, Sodium: 5mg, Potassium: 332mg, Fiber: 7g, Sugar: 2g, Vitamin A: 7IU, Vitamin C: 1mg, Calcium: 19mg, Iron: 3mg
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