This Spinach and Lentil Vegan Wrap Filling is a nutritious and versatile recipe that can be used as a stuffing for wraps, sandwiches, or even as a standalone side dish. Packed with protein from lentils and tofu, along with the fresh flavors of spinach, herbs, and a hint of lemon, this dish is perfect for a wholesome meal that’s easy to prepare and full of flavor.
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Ingredients:
For the Lentil Filling:
- Green lentils: 1 cup (200 g), cooked
- Gherkins: 3, finely chopped
- Olive oil: 1 tablespoon
- Salt: To taste
- Black pepper: To taste
For the Spinach Filling:
- Olive oil: 2 tablespoons
- Fresh spinach: 3 cups (90 g), chopped
- Tofu: 1/2 cup (100 g), crumbled
- Cilantro or parsley: 1/4 cup (15 g), chopped
- Lemon juice: 1 tablespoon
- Salt: To taste
- Black pepper: To taste
Directions:
- Prepare the Lentil Filling:
- Cook the green lentils according to package instructions until tender. Drain and set aside.
- In a mixing bowl, combine the cooked lentils, finely chopped gherkins, and olive oil.
- Season with salt and black pepper to taste. Mix well and set aside.
- Prepare the Spinach Filling:
- Heat olive oil in a large skillet over medium heat.
- Add the chopped spinach and cook until wilted, about 2-3 minutes.
- Stir in the chopped cilantro or parsley and crumbled tofu. Mix until combined.
- Season with salt, black pepper, and lemon juice. Cook for another 2-3 minutes until the flavors meld.
- Serve:
- Use the lentil and spinach fillings as stuffing for wraps, sandwiches, or as a side dish.
- Add fresh vegetables like sliced tomatoes, cucumbers, and avocados for a complete meal.
Serving Suggestions:
- Stuff in whole wheat or gluten-free wraps with fresh veggies for a satisfying lunch.
- Serve as a topping for baked sweet potatoes or quinoa bowls.
- Use as a filling for stuffed bell peppers or zucchini.
- Enjoy as a side dish with roasted vegetables.
Cooking Tips:
- Substitute gherkins with capers for a tangy twist.
- Add spices like smoked paprika or cumin to the lentil mixture for an extra flavor boost.
- Use firm tofu for better texture in the spinach filling.
Nutritional Benefits:
- Lentils: High in plant-based protein and fiber, promoting satiety and digestive health.
- Spinach: Rich in iron, vitamins A and C, and antioxidants.
- Tofu: A great source of protein and calcium, supporting bone health.
Dietary Information:
- Vegan: Yes
- Gluten-Free: Yes, if using gluten-free wraps or bread
- High in Fiber: Yes
Nutritional Facts (Per Serving):
- Calories: ~200
- Protein: ~10 g
- Carbohydrates: ~18 g
- Fiber: ~5 g
- Fat: ~8 g
Storage:
- Store the lentil and spinach fillings separately in airtight containers in the refrigerator for up to 3 days.
- Reheat in a skillet over low heat or enjoy cold.
Why You’ll Love This Recipe:
This recipe is easy to make, packed with nutrients, and highly versatile. Whether you’re looking for a quick meal prep option or a fresh and healthy wrap filling, this dish is sure to satisfy. It’s perfect for vegan diets and can be easily customized to suit your taste preferences.
Conclusion:
Spinach and Lentil Vegan Wrap Filling is an effortless, flavorful dish that’s as nutritious as it is delicious. The combination of lentils and spinach creates a filling meal loaded with protein, fiber, and essential vitamins. It’s a versatile recipe that you can enjoy in many ways, making it a great addition to your recipe collection.
Frequently Asked Questions (FAQs):
- Can I use canned lentils?
Yes, canned lentils work well. Just rinse and drain them before use. - Can I make this ahead of time?
Yes, prepare the fillings in advance and store them in the refrigerator for up to 3 days. - What can I use instead of tofu?
You can substitute tofu with cooked chickpeas or crumbled tempeh. - Is this dish freezer-friendly?
The lentil filling can be frozen, but the spinach filling is best served fresh. - What wraps work best?
Whole wheat, gluten-free, or spinach wraps pair wonderfully with this filling. - Can I add other vegetables?
Absolutely! Bell peppers, shredded carrots, or zucchini are great additions. - Can I make it spicy?
Add chili flakes, cayenne pepper, or hot sauce for some heat. - Is this kid-friendly?
Yes, just adjust the seasoning to suit children’s palates. - What other herbs can I use?
Basil, mint, or dill can be used instead of cilantro or parsley. - Can I skip the gherkins?
Yes, replace them with pickled onions or omit entirely for a milder flavor.