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Spiced Indian Lentil Wraps

Prep Time:

10 minutes (+ 4-8 hours soaking time)

Cook Time

20 Minutes

Servings

Servings : 4

Crispy, aromatic lentil wraps with Indian spices—gluten-free, plant-based, and packed with 24g protein per wrap.

Why This Recipe Works?

Authentic Indian Flavor, Macro-Friendly: Each wrap delivers 24g protein with traditional spices like cumin, coriander, and garam masala. Lentils, hemp seeds, and pumpkin seeds provide complete protein with all essential amino acids—proving plant-based eating can be powerful and delicious. Each wrap with filling is about Calories: 410 with Protein: 24g, Carbs: 40g , Fat: 18g , Fiber: 15g

Naturally Anti-Inflammatory: Turmeric, ginger, garlic, and cumin reduce inflammation and support gut health. These wraps are 100% whole food, gluten-free, and won't cause blood sugar spikes like processed tortillas or refined flour wraps.

Simple & Meal-Prep Friendly: Make a batch of wraps in 30 minutes and store for the week. No complicated chutneys or sauces needed—just store-bought tahini or hummus. Assemble fresh wraps in under 5 minutes for quick, protein-packed meals all week long.

Ingredients

For the Spiced Lentil Wraps:

  • 1 cup red lentils (dry, soaked for 4-8 hours)

  • 1/2 cup water (adjust for consistency)

  • 1 tsp cumin seeds

  • 1/2 tsp turmeric

  • 1/2 tsp coriander powder

  • 1/4 tsp garam masala

  • 1/4 tsp red chili powder (adjust to taste)

  • 1/2 tsp grated fresh ginger

  • 2 cloves garlic, minced

  • 1/2 tsp salt

  • 2 tbsp fresh cilantro, chopped (optional)

  • 2-3 tbsp avocado oil or ghee (for cooking)

For the Filling:

  • 2 cups fresh spinach or mixed greens

  • 1/2 cup cucumber, diced

  • 1/2 cup tomatoes, diced

  • 1/4 red onion, thinly sliced

  • 1/2 cup shredded carrots

  • 3 tbsp hemp seeds

  • 3 tbsp pumpkin seeds (pepitas), toasted

  • Fresh cilantro leaves

  • Lime wedges

Simple Dressing:

  • 3 tbsp tahini or hummus (store-bought)

  • Squeeze of lime juice

  • Salt to taste

Preparation

Instructions

Step 1: Soak the Lentils (Night Before)

  1. Rinse red lentils thoroughly

  2. Cover with water (2 inches above) and soak 4-8 hours

  3. Drain and rinse

Step 2: Make the Batter

  1. Blend soaked lentils with 1/2 cup water, cumin seeds, turmeric, coriander, garam masala, chili powder, ginger, garlic, and salt

  2. Blend until completely smooth (like pancake batter)

  3. Stir in chopped cilantro if using

  4. Let rest 5-10 minutes

Step 3: Cook the Wraps

  1. Heat non-stick skillet over medium heat

  2. Brush with oil or ghee

  3. Pour 1/3 cup batter and swirl to spread thin (8 inches)

  4. Drizzle oil around edges

  5. Cook 2-3 minutes until golden and edges lift

  6. Flip and cook 1-2 minutes more

  7. Repeat with remaining batter (makes 4-5 wraps)

Step 4: Toast Pumpkin Seeds

  1. Toast pumpkin seeds in dry skillet 2-3 minutes until fragrant

  2. Set aside

Step 5: Assemble

  1. Spread tahini or hummus on wrap

  2. Add spinach, cucumber, tomatoes, onion, carrots

  3. Sprinkle with hemp seeds and toasted pumpkin seeds

  4. Add cilantro and squeeze of lime

  5. Roll tightly and slice in half

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