Meal Prep Mediterranean Lentils Wrap

Embark on a culinary journey to the sun-kissed shores of the Mediterranean with this delightful and nutritious meal prep recipe: Mediterranean Lentils Wrap. Packed with plant-based protein, vibrant vegetables, and the zesty flavors of the Mediterranean, this wrap is a perfect lunch or light dinner option. This easy-to-make recipe is ideal for busy individuals looking for a healthy and delicious meal prep solution.

Why Mediterranean Lentils Wrap are Perfect for Meal Prep

The Mediterranean diet is renowned for its health benefits, emphasizing fresh produce, legumes, and healthy fats. Lentils, a cornerstone of this diet, are an excellent source of fiber and protein, keeping you full and satisfied for longer. These wraps are not only delicious and wholesome but also incredibly convenient for meal prepping.

• Nutrient-Rich: Lentils are a fantastic source of plant-based protein, fiber, iron, and folate. Combined with colorful vegetables, these wraps offer a wide range of vitamins and minerals.
• Easy to Prepare: This recipe involves simple cooking techniques and minimal ingredients, making it perfect for even the busiest schedules.
• Versatile: Feel free to customize the vegetables, herbs, and spices to your liking. Add feta cheese for extra creaminess or a sprinkle of red pepper flakes for a touch of heat.
• Portable: Wraps are inherently portable, making them an excellent option for taking to work, school, or on-the-go activities.
• Budget-Friendly: Lentils are an inexpensive source of protein, making this a wallet-friendly meal prep option.

Assembling Your Mediterranean Lentils Wrap

Creating these wraps is a straightforward process. With a little preparation, you can have a week’s worth of healthy and delicious lunches ready to go.

Ingredients You’ll Need

• Lentils: 1 cup dried green or brown lentils, rinsed.
• Vegetable Broth: 2 cups (or water).
• Olive Oil: 2 tablespoons, divided.
• Onion: 1 medium, diced.
• Garlic: 2 cloves, minced.
• Bell Pepper: 1 medium, diced (any color).
• Cucumber: 1 medium, diced.
• Tomatoes: 1 medium, diced.
• Kalamata Olives: ½ cup, pitted and sliced.
• Feta Cheese: (Optional) ½ cup, crumbled.
• Fresh Herbs: ¼ cup chopped fresh parsley, mint, or dill (or a combination).
• Lemon Juice: 2 tablespoons.
• Salt and Pepper: To taste.
• Whole Wheat Wraps: 6-8.
• Hummus: (Optional) for spreading.
• Tzatziki Sauce: (Optional) for spreading.

Step-by-Step Instructions

1. Cook the Lentils: In a medium saucepan, combine the lentils and vegetable broth (or water). Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess liquid and set aside to cool slightly.

2. Sauté the Aromatics: While the lentils are cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.

3. Combine Ingredients: In a large bowl, combine the cooked lentils, sautéed onion and garlic, diced bell pepper, cucumber, tomatoes, sliced Kalamata olives, and crumbled feta cheese (if using).

4. Dress the Salad: Add the chopped fresh herbs (parsley, mint, or dill), lemon juice, and remaining 1 tablespoon of olive oil to the lentil mixture. Season with salt and pepper to taste. Mix well to combine.

5. Assemble the Wraps: Warm the whole wheat wraps according to package instructions (optional, but recommended for easier rolling). Spread a thin layer of hummus or tzatziki sauce (if using) on each wrap. Spoon a generous amount of the lentil mixture onto the center of each wrap.

6. Wrap It Up: Fold in the sides of the wrap and then roll it up tightly from the bottom.

7. Meal Prep and Store: Wrap each assembled wrap individually in plastic wrap or parchment paper. Store in an airtight container in the refrigerator for up to 4-5 days.

Tips for Success and Customization

To ensure your meal prep is a success, consider these helpful tips:

• Don’t Overcook the Lentils: Overcooked lentils will become mushy and unappealing in the wraps. Cook them until they are tender but still hold their shape.
• Adjust Seasoning: Taste the lentil mixture and adjust the seasoning as needed. Don’t be afraid to add more lemon juice, salt, pepper, or herbs to enhance the flavor.
• Use Fresh Ingredients: Fresh vegetables and herbs will make a big difference in the overall taste and texture of the wraps.
• Warm Before Eating: While these wraps can be eaten cold, they taste even better when warmed up slightly. You can microwave them for a few seconds or warm them in a skillet.
• Customize the Filling: Get creative with your fillings! Add other vegetables like spinach, roasted eggplant, or sun-dried tomatoes. Experiment with different herbs and spices to find your favorite flavor combinations.
• Add Protein: For an extra protein boost, consider adding grilled chicken, chickpeas, or falafel to the wraps.
• Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce to the lentil mixture for a spicy kick.

Serving Suggestions and Side Dishes

These Mediterranean Lentils Wraps are delicious on their own as a light lunch or dinner. However, you can also serve them with a variety of side dishes to create a more complete meal.

• Greek Salad: A classic Greek salad with tomatoes, cucumbers, olives, feta cheese, and a simple vinaigrette is a perfect complement to the wraps.
• Tzatziki Sauce: Serve the wraps with extra tzatziki sauce for dipping.
• Hummus and Pita Bread: A side of hummus with warm pita bread is a great way to add extra flavor and texture to the meal.
• Roasted Vegetables: Roasted vegetables like bell peppers, zucchini, and eggplant pair well with the Mediterranean flavors of the wraps.
• Lemon Roasted Potatoes: A simple side of lemon roasted potatoes adds a comforting and flavorful element to the meal.
• Soup: Enjoy a bowl of vegetable soup or tomato soup alongside the wraps for a heartier meal.

Frequently Asked Questions

Here are some frequently asked questions about Mediterranean Lentils Wraps:

Can I make these wraps ahead of time?

Yes, these wraps are perfect for meal prep. Assemble the wraps and store them in the refrigerator for up to 4-5 days.

Can I freeze these wraps?

Freezing is not recommended, as the vegetables may become soggy when thawed. It’s best to store these wraps in the refrigerator.

Can I use different types of lentils?

Yes, you can use different types of lentils, such as red or yellow lentils. Keep in mind that the cooking time may vary depending on the type of lentil.

Can I add meat to these wraps?

Yes, you can add grilled chicken, lamb, or beef to these wraps for an extra protein boost.

Are these wraps gluten-free?

To make these wraps gluten-free, use gluten-free wraps.

Can I use dried herbs instead of fresh herbs?

Yes, you can use dried herbs, but fresh herbs will provide a more vibrant flavor. Use about 1 teaspoon of dried herbs for every tablespoon of fresh herbs.

What other vegetables can I add to these wraps?

You can add a variety of other vegetables, such as spinach, kale, roasted eggplant, sun-dried tomatoes, or artichoke hearts.

How can I make these wraps spicier?

Add a pinch of red pepper flakes or a dash of hot sauce to the lentil mixture for a spicy kick.