Spinach and Lentil Vegan Wrap Filling

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):

  1. Can I use canned lentils?
    Yes, canned lentils work well. Just rinse and drain them before use.
  2. Can I make this ahead of time?
    Yes, prepare the fillings in advance and store them in the refrigerator for up to 3 days.
  3. What can I use instead of tofu?
    You can substitute tofu with cooked chickpeas or crumbled tempeh.
  4. Is this dish freezer-friendly?
    The lentil filling can be frozen, but the spinach filling is best served fresh.
  5. What wraps work best?
    Whole wheat, gluten-free, or spinach wraps pair wonderfully with this filling.
  6. Can I add other vegetables?
    Absolutely! Bell peppers, shredded carrots, or zucchini are great additions.
  7. Can I make it spicy?
    Add chili flakes, cayenne pepper, or hot sauce for some heat.
  8. Is this kid-friendly?
    Yes, just adjust the seasoning to suit children’s palates.
  9. What other herbs can I use?
    Basil, mint, or dill can be used instead of cilantro or parsley.
  10. Can I skip the gherkins?
    Yes, replace them with pickled onions or omit entirely for a milder flavor.