Lentil and Vegetable Budget Wrap

Name: Lentil and Vegetable Budget Wrap
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 1 cup (200 g) red lentils, rinsed and drained, rinsed and drained; 2 cups (480 ml) vegetable broth or water; 2 tablespoons (30 ml) olive oil; 1 whole (150 g) medium onion, diced; 1 whole (200 g) large red bell pepper, diced; 1 whole (200 g) large yellow bell pepper, diced; 1 can (14.5 oz) (410 g) canned crushed tomatoes; 1 teaspoon (5 g) cumin seeds; ½ teaspoon (2 g) ground turmeric; ½ teaspoon (1½ g) ground coriander; ¾ teaspoon (4½ g) salt; ¼ teaspoon (½ g) ground black pepper; 2 cloves (10 g) garlic cloves, minced; ½ tablespoon (5 g) fresh ginger, minced; 4 whole (200 g) large flour tortillas or Indian flatbreads (roti); ¼ cup (10 g) fresh cilantro, chopped (optional); 1 whole (50 g) lime, cut into wedges (optional)

From the MyKitchenBank Kitchen

A hearty, budget-friendly Indian-inspired wrap filled with spiced simmered lentils, sautéed bell peppers, onions, and tomatoes. These wraps are protein-packed, naturally vegan, and come together in under 30 minutes for a satisfying lunch or light dinner.

Prep: 15 min
Cook: 20 min
Total: 35 min
Makes: 4 wraps

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Ingredients

4 servings

1 cup (200 g) red lentils, rinsed and drained, rinsed and drained
2 cups (480 ml) vegetable broth or water
2 tablespoons (30 ml) olive oil
1 whole (150 g) medium onion, diced
1 whole (200 g) large red bell pepper, diced
1 whole (200 g) large yellow bell pepper, diced
1 can (14.5 oz) (410 g) canned crushed tomatoes
1 teaspoon (5 g) cumin seeds
½ teaspoon (2 g) ground turmeric
½ teaspoon (1.5 g) ground coriander
¾ teaspoon (4.5 g) salt
¼ teaspoon (0.5 g) ground black pepper
2 cloves (10 g) garlic cloves, minced
½ tablespoon (5 g) fresh ginger, minced
4 whole (200 g) large flour tortillas or Indian flatbreads (roti)
¼ cup (10 g) fresh cilantro, chopped (optional)
1 whole (50 g) lime, cut into wedges (optional)

Equipment (6)

1 medium saucepan (2-quart)
1 large skillet (10-12 inch)
Cutting board
Sharp knife
Wooden spoon
Measuring spoons and cups

Steps

Before you start

Have all vegetables prepped and ready before you start cooking
Warm the wraps lightly before filling to make them more pliable
If using canned lentils, have them drained and ready; if using dried, cook them separately first

1
Simmer the lentils
- In a medium saucepan, bring the vegetable broth to a boil over high heat.
- Add the rinsed red lentils and return to a boil, then reduce heat to medium-low.
- Simmer uncovered for 12–15 minutes, stirring occasionally, until the lentils are tender and starting to break down but still hold their shape.
- They should be creamy, not mushy.
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Ready when: Lentils are tender and creamy, not mushy
Tip: Red lentils cook quickly—don't walk away, as they can turn to mush.
2
Toast cumin seeds
- While the lentils cook, heat the olive oil in a large skillet over medium heat.
- Add the cumin seeds and let them sizzle for 30 seconds to 1 minute until fragrant and slightly darkened.
- This blooms the spice and builds flavor.
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Ready when: Cumin seeds are fragrant and slightly darkened
Tip: Watch the seeds closely—they can burn in seconds if the heat is too high.
3
Sauté aromatics
- Add the minced garlic and ginger to the toasted cumin.
- Cook for 1 minute, stirring constantly, until fragrant and light golden.
- Do not let the garlic burn, or it will taste bitter.
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Ready when: Garlic and ginger are fragrant and light golden
Tip: Keep the heat at medium so the aromatics cook gently; high heat will char them.
4
Add onion and cook
- Add the diced onion to the skillet and cook over medium heat for 4–5 minutes, stirring occasionally, until softened and beginning to turn translucent at the edges.
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Ready when: Onion is soft and translucent at the edges
Tip: Stir occasionally to cook evenly and prevent sticking.
5
Add peppers and spices
- Stir in the diced red and yellow bell peppers, ground turmeric, ground coriander, salt, and black pepper.
- Cook over medium heat for 5–6 minutes, stirring occasionally, until the peppers are tender but still have a slight bite.
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Ready when: Peppers are tender with a slight bite; spices are evenly mixed
Tip: Don't overcook the peppers—they should retain some texture and color.
6
Add tomatoes and lentils
- Pour the canned crushed tomatoes into the skillet and stir well to combine.
- Add the cooked lentils and any remaining broth from the saucepan.
- Stir to combine all ingredients.
- Simmer over medium-low heat for 3–4 minutes, stirring occasionally, until the mixture comes together and flavors meld.
- The filling should be thick enough to hold together in the wrap but not dry.
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Ready when: Filling is thick and cohesive; flavors are blended
Tip: If the filling is too thin, simmer uncovered a bit longer; if too thick, add a splash of broth.
7
Warm the tortillas
- While the filling simmers, warm the tortillas.
- You can wrap them in a damp paper towel and microwave for 30 seconds, or hold them one at a time over a gas flame with tongs for 5–10 seconds per side until pliable.
- Warm tortillas are easier to wrap and won't crack.
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Ready when: Tortillas are warm and pliable
Tip: Wrap warmed tortillas in a clean kitchen towel to keep them warm until serving.
8
Assemble the wraps
- Lay a warm tortilla on a clean work surface.
- Spoon about ¾ cup (180 ml) of the lentil and vegetable filling down the center.
- Sprinkle with fresh cilantro if using.
- Fold the bottom edge up over the filling, then fold in the two sides, and roll tightly away from you.
- Repeat with the remaining tortillas and filling.
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Ready when: Wraps are tightly rolled and hold together
Tip: Don't overfill—too much filling will cause the wrap to burst. A ¾-cup portion is ideal for 4 wraps.
9
Serve
- Serve the wraps immediately while warm, with lime wedges on the side for squeezing over the filling.
- The lentil filling can also be eaten on its own as a rice bowl.
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Tip: If wraps cool and become hard, refresh them briefly in the microwave or over a flame.

Good to know

Tips

This recipe is naturally vegan and gluten-free if you use certified gluten-free tortillas or Indian flatbreads.
For a spicier version, add ¼–½ teaspoon of cayenne pepper or finely minced fresh green chili when you add the other spices in step 5.
If you don't have fresh ginger, substitute with ¼ teaspoon of ground ginger, though fresh ginger adds more warmth and flavor.
Serve these wraps with a dollop of yogurt, chutney, or raita (yogurt-based condiment) on the side for extra richness and cooling effect.

Make ahead

The lentil and vegetable filling can be made up to 1 day ahead and stored in an airtight container in the refrigerator. Warm gently over medium heat, adding a splash of water if needed. Assemble the wraps just before serving for the best texture.

Storage & reheating

Store leftover filled wraps in an airtight container in the refrigerator for up to 2 days. To reheat, wrap loosely in a damp paper towel and microwave for 1–2 minutes. Store the filling separately from the tortillas for up to 3 days in the refrigerator. The filling can be frozen in an airtight container for up to 1 month; thaw in the refrigerator overnight and reheat gently.

Substitutions

red lentils, rinsed and drained → Yellow or green lentils. Green or French lentils hold their shape better but take slightly longer to cook (18–20 minutes). Yellow lentils break down more like red lentils. Yellow lentils may require 15–17 minutes.
large red bell pepper → Green bell pepper. Green peppers have a slightly more grassy flavor and firmer texture. Use the same amount and cooking time.
large flour tortillas or Indian flatbreads (roti) → Large naan or chapati. Indian flatbreads like naan or chapati are traditional and authentic. They are thicker and sturdier than flour tortillas; warm them the same way.
cumin seeds → Ground cumin. Use ½ teaspoon (1 g) of ground cumin instead and skip the toasting step; add it with the other spices in step 5. The flavor will be slightly less aromatic.