Easy & Delicious Lentil Feta Wraps: A Quick Weeknight Meal!

Are you searching for a quick, healthy, and satisfying meal that doesn’t compromise on flavor? Look no further! These Lentil Feta Wraps are the perfect solution for busy weeknights, lunch on-the-go, or even a light and flavorful dinner. Packed with protein, fiber, and vibrant Mediterranean flavors, these wraps are a guaranteed crowd-pleaser. This recipe is easily customizable to your taste preferences and dietary needs. Whether you’re a seasoned cook or a beginner, you’ll find this recipe incredibly easy to follow.

## Why You’ll Love These Lentil Feta Wraps

* **Quick & Easy:** Ready in under 30 minutes, making it perfect for busy weeknights.
* **Healthy & Nutritious:** Packed with protein, fiber, and essential vitamins and minerals.
* **Flavorful & Delicious:** A delightful combination of earthy lentils, tangy feta, and fresh vegetables.
* **Customizable:** Easily adaptable to your taste preferences and dietary needs.
* **Budget-Friendly:** Uses affordable and readily available ingredients.
* **Versatile:** Great for lunch, dinner, or a quick snack.
* **Vegetarian-Friendly:** A delicious and satisfying vegetarian option.

## Ingredients You’ll Need

* **Lentils:** 1 cup of brown or green lentils, rinsed
* **Vegetable Broth:** 2 cups (or water)
* **Garlic:** 2 cloves, minced
* **Onion:** 1/2 medium, chopped
* **Olive Oil:** 2 tablespoons
* **Spices:** 1 teaspoon cumin, 1/2 teaspoon smoked paprika, 1/4 teaspoon turmeric, salt and pepper to taste
* **Feta Cheese:** 4 ounces, crumbled
* **Spinach:** 2 cups, fresh
* **Tomatoes:** 1 medium, diced
* **Cucumber:** 1/2 medium, diced
* **Red Onion:** 1/4 medium, thinly sliced
* **Lemon Juice:** 1 tablespoon
* **Wraps:** 4 large tortillas (whole wheat, spinach, or gluten-free)
* **Optional Toppings:** Hummus, tzatziki sauce, hot sauce, olives, avocado

## Equipment

* Medium saucepan
* Cutting board
* Knife
* Mixing bowl

## Step-by-Step Instructions

Here’s a detailed breakdown of how to make these delicious lentil feta wraps:

### 1. Cook the Lentils

This is the foundation of our wrap, providing a hearty and nutritious base. Proper cooking ensures they are tender and flavorful.

1. **Rinse the Lentils:** Place the lentils in a fine-mesh sieve and rinse thoroughly under cold water until the water runs clear. This removes any debris and helps improve the texture.
2. **Sauté Aromatics:** In a medium saucepan, heat olive oil over medium heat. Add the chopped onion and minced garlic and sauté for 3-5 minutes, or until softened and fragrant. Be careful not to burn the garlic.
3. **Add Spices:** Stir in the cumin, smoked paprika, and turmeric. Cook for 1 minute more, allowing the spices to bloom and release their flavors. This step is crucial for adding depth to the lentil mixture.
4. **Combine Ingredients:** Add the rinsed lentils and vegetable broth (or water) to the saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and have absorbed most of the liquid. Stir occasionally to prevent sticking.
5. **Season to Taste:** Once the lentils are cooked, season with salt and pepper to taste. Adjust the seasoning as needed.

### 2. Prepare the Vegetables

Fresh vegetables add crunch, flavor, and essential nutrients to the wraps. Proper preparation ensures each bite is a delight.

1. **Dice the Tomatoes and Cucumber:** Dice the tomatoes and cucumber into small, bite-sized pieces. This ensures they are evenly distributed throughout the wraps.
2. **Thinly Slice the Red Onion:** Thinly slice the red onion. Soaking the sliced red onion in cold water for 10 minutes can help reduce its sharpness.
3. **Wash the Spinach:** Wash the spinach thoroughly to remove any dirt or grit. You can use a salad spinner to dry the spinach after washing.

### 3. Assemble the Lentil Feta Wraps

This is where all the components come together to create the final masterpiece.

1. **Warm the Tortillas (Optional):** Warming the tortillas makes them more pliable and easier to roll. You can warm them in a dry skillet over medium heat for a few seconds per side, or wrap them in a damp paper towel and microwave for 15-20 seconds.
2. **Spread a Base (Optional):** If desired, spread a thin layer of hummus or tzatziki sauce on each tortilla. This adds extra flavor and helps the other ingredients stick to the wrap.
3. **Add Spinach:** Layer a handful of fresh spinach leaves onto each tortilla.
4. **Add Lentil Mixture:** Spoon a generous portion of the cooked lentil mixture onto the spinach. Distribute it evenly across the tortilla.
5. **Sprinkle with Feta:** Crumble feta cheese over the lentils. Don’t be shy with the feta; it adds a delicious tanginess to the wraps.
6. **Add Vegetables:** Sprinkle the diced tomatoes, cucumber, and sliced red onion over the feta cheese.
7. **Drizzle with Lemon Juice:** Drizzle a small amount of fresh lemon juice over the vegetables. This adds a bright and zesty flavor.
8. **Add Optional Toppings:** Add any desired optional toppings, such as olives, hot sauce, or avocado.
9. **Fold the Wraps:** Fold in the sides of the tortilla, then tightly roll it up from the bottom. Be careful not to overfill the wraps, as this can make them difficult to roll.
10. **Cut and Serve:** Cut the wraps in half (optional) and serve immediately.

## Tips and Variations
This recipe is just a starting point! Feel free to experiment and customize it to your liking.

* **Add Protein:** For an extra protein boost, add grilled chicken, chickpeas, or black beans to the wraps.
* **Spice it Up:** Add a pinch of red pepper flakes or a dash of hot sauce to the lentil mixture for some heat.
* **Use Different Vegetables:** Try adding bell peppers, carrots, or zucchini to the wraps.
* **Make it Vegan:** Omit the feta cheese or substitute it with a vegan feta alternative.
* **Add Herbs:** Fresh herbs like parsley, cilantro, or dill add a bright and fresh flavor to the wraps.
* **Make it Ahead:** The lentil mixture can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat before assembling the wraps.
* **Grill the Wraps:** For a warm and crispy wrap, grill the assembled wraps for a few minutes per side.
* **Try Different Wraps:** Experiment with different types of wraps, such as spinach tortillas, whole wheat tortillas, or gluten-free tortillas.
* **Add a Yogurt Sauce:** A dollop of plain Greek yogurt or a simple yogurt sauce (yogurt mixed with lemon juice, garlic, and herbs) can add a creamy and tangy element to the wraps.
* **Consider Pickled Onions:** Quick pickled red onions will add a bright tang to these wraps.
* **Make it a Salad:** Deconstruct the wrap and serve it as a lentil feta salad.

## Serving Suggestions

These lentil feta wraps are delicious on their own, but they also pair well with a variety of sides.

* **Side Salad:** Serve with a simple green salad or a Greek salad.
* **Soup:** Pair with a warm bowl of soup, such as tomato soup or lentil soup.
* **Hummus and Pita Bread:** Serve with a side of hummus and pita bread for dipping.
* **Roasted Vegetables:** Roasted vegetables, such as broccoli or cauliflower, make a healthy and delicious side dish.
* **Fruit Salad:** A refreshing fruit salad is a perfect complement to the savory wraps.

## Nutritional Information (Approximate)

Nutritional information will vary depending on the specific ingredients and portion sizes used. The following is an estimate per wrap:

* Calories: 400-500
* Protein: 20-25g
* Fat: 15-20g
* Carbohydrates: 50-60g
* Fiber: 10-15g

## Conclusion

These Easy Lentil Feta Wraps are a versatile and delicious meal option that’s perfect for any occasion. With simple ingredients and easy-to-follow instructions, you can have a healthy and satisfying meal on the table in no time. So, gather your ingredients, get cooking, and enjoy these flavorful wraps! They are sure to become a staple in your weekly meal rotation. Don’t forget to share your creations and variations in the comments below! Happy cooking!