Looking for a healthy vegetarian wrap that doesn’t compromise on flavor? This Curried Lentil Wrap with Cucumber Raita is a satisfying and nourishing option that brings together warm spiced lentils and a cool, creamy yogurt sauce—all wrapped in a soft flatbread. It’s simple to prepare, highly customizable, and ideal for make-ahead lunches or easy dinners.
From the earthy spices in the lentils to the refreshing balance of the raita, this recipe is designed to please your taste buds and support your health goals. Whether you’re a seasoned vegetarian or just trying to eat more plant-based meals, this wrap will quickly become a favorite in your kitchen.
Why You’ll Love This Curried Lentil Wrap with Cucumber Raita
- Balanced flavors: Bold, spiced lentils are balanced with a refreshing cucumber-mint yogurt sauce.
- Nutrient-dense: Packed with fiber, plant-based protein, and gut-friendly probiotics.
- Perfect for meal prep: Make the lentil filling and raita ahead and assemble wraps as needed.
- Versatile: Adapt to your preferences—make it vegan, gluten-free, or low-carb.
- Portable: Excellent for lunches, picnics, or quick dinners on the go.
What is a Curried Lentil Wrap with Cucumber Raita?
This wrap is inspired by Indian and Mediterranean flavors, combining creamy red lentil curry with crisp vegetables and a cool cucumber raita. Everything is rolled into a whole wheat flatbread for a meal that is both hearty and fresh.
The spiced lentils are simmered with aromatics like garlic, ginger, and onion, then infused with classic spices such as cumin, coriander, turmeric, and garam masala. The cucumber raita, made with Greek yogurt, grated cucumber, and mint, provides a refreshing counterbalance to the heat of the curry.
Together, they create a flavorful wrap that feels indulgent while being deeply nutritious.
Ingredients Overview
For the Curried Lentil Filling
- Olive oil – For sautéing aromatics and enhancing richness.
- Onion – Adds a slightly sweet and savory depth.
- Garlic & Ginger – Essential for authentic Indian flavor.
- Spices:
- Cumin
- Coriander
- Turmeric
- Chili powder (optional)
- Garam masala
- Tomato paste – Adds umami and helps bind the lentils.
- Red lentils – Quick-cooking and creamy, perfect for wraps.
- Water or vegetable broth – For simmering the lentils.
- Lemon juice & cilantro – Add brightness and freshness.
For the Cucumber Raita
- Greek yogurt – Thick and creamy, ideal for a rich sauce.
- Cucumber – Grated and drained for lightness and texture.
- Mint – Fresh, cooling, and aromatic.
- Lemon juice – Adds acidity to cut through the richness.
- Cumin powder & salt – Seasoning for balance.
For Assembly
- Whole wheat wraps – High in fiber and sturdy enough to hold fillings.
- Leafy greens – Such as spinach or romaine for crunch.
- Shredded carrots or red onions – Optional, but recommended for extra texture and flavor.
Step-by-Step Instructions
Step 1: Prepare the Lentil Filling
Heat 1 tablespoon of olive oil in a medium saucepan over medium heat. Sauté the finely chopped onion until soft and golden, about 5–6 minutes. Add minced garlic and grated ginger and cook for another minute until fragrant.
Stir in your ground spices—cumin, coriander, turmeric, chili powder (if using), and garam masala. Let them bloom in the oil for 30 seconds to release their essential oils.
Add the rinsed red lentils, tomato paste, and water (or broth). Stir well and bring to a boil. Reduce heat to low and let simmer uncovered for 20–25 minutes until the lentils are soft and thickened, stirring occasionally. If it gets too thick, add a splash of water to loosen.
Once cooked, stir in lemon juice and chopped cilantro. Taste and adjust seasoning as needed. Let cool slightly before assembling the wraps.
Step 2: Make the Cucumber Raita
In a bowl, mix together Greek yogurt, grated cucumber (with excess liquid squeezed out), chopped mint, lemon juice, cumin powder, and a pinch of salt. Stir until smooth and well-blended. Refrigerate until ready to use.
Step 3: Warm the Wraps (Optional)
To make the wraps more pliable, warm them in a dry skillet over medium heat for about 30 seconds on each side, or wrap them in foil and place in a preheated oven at 180°C for 5 minutes.
Step 4: Assemble the Wraps
Lay a wrap flat on a clean surface. Add a generous scoop of the curried lentil mixture in the center. Top with fresh greens, shredded carrots or onions, and a spoonful of cucumber raita.
Fold in the sides, then roll from the bottom up to form a burrito-style wrap. Slice in half and serve immediately.
Recipe Tips and Techniques
- Cool the filling before wrapping: Hot filling can make the wrap soggy and hard to roll.
- Squeeze the cucumber: Moisture in the cucumber can make the raita watery, so be sure to remove as much liquid as possible.
- Add grains: For a heartier wrap, add cooked quinoa or rice to the lentil mixture.
- Use parchment paper: Wrap tightly in parchment for a clean, mess-free eating experience.
- Batch cook the lentils: Double the batch and store extras in the freezer for quick meals.
Serving Suggestions
This Curried Lentil Wrap with Cucumber Raita can be served as a standalone meal, but it also pairs beautifully with:
- Roasted sweet potato wedges
- A side of spiced chickpeas
- A chopped cucumber-tomato salad
- Iced mint tea or mango lassi
You can also skip the wrap entirely and serve the lentils over rice, quinoa, or in lettuce cups.
Storage and Make-Ahead Tips
- Curried lentils: Store in an airtight container in the fridge for up to 4 days or freeze for up to 2 months.
- Raita: Best consumed within 2 days. Avoid freezing.
- Wraps: Assemble just before serving for best results, but they can be pre-made up to a day ahead and wrapped tightly in foil or parchment for transport.
Recipe Variations
- Vegan Option: Replace Greek yogurt with unsweetened coconut or almond yogurt.
- Gluten-Free: Use gluten-free wraps or serve in lettuce cups.
- Spicy Version: Add diced jalapeños or extra chili powder to the lentil filling.
- Protein Boost: Add pan-fried tofu, roasted chickpeas, or grilled paneer inside the wrap.
Final Thoughts
This Curried Lentil Wrap with Cucumber Raita is the kind of recipe you can rely on—whether you need a healthy lunch, a meatless dinner, or a satisfying meal prep solution. The rich and spicy lentils paired with the cool and creamy raita make each bite deeply flavorful and refreshing.
Curried Lentil Wrap with Cucumber Raita Recipe
Description
This Curried Lentil Wrap with Cucumber Raita is a wholesome, flavorful, and satisfying vegetarian meal that’s packed with protein, warming spices, and refreshing yogurt sauce. Perfect for a quick lunch, easy dinner, or healthy meal prep!
Ingredients
For the Curried Lentil Filling
For the Cucumber Raita
For the Wrap Assembly
Instructions
Prepare the Curried Lentils
- In a medium pot, heat olive oil over medium heat. Sauté chopped onions until translucent (about 5 minutes). Add garlic and ginger and cook for 1–2 minutes. Stir in cumin, coriander, turmeric, chili powder, garam masala, and salt. Let the spices bloom for 30 seconds, then add rinsed lentils, tomato paste, and water or broth. Bring to a boil, reduce heat, and simmer for 20–25 minutes or until lentils are soft and thickened. Stir in lemon juice and chopped cilantro. Let it rest for 5 minutes.
Make the Cucumber Raita
- In a bowl, combine Greek yogurt, grated cucumber (water squeezed out), mint, cumin powder, salt, and lemon juice. Mix well. Chill until ready to use.
Warm the Wraps (Optional)
- Preheat oven to 180°C. Wrap flatbreads in foil and warm for 5–7 minutes, or heat in a dry skillet over medium heat for 1 minute on each side.
Assemble the Wraps
- Lay a flatbread on a clean surface. Add a generous scoop of curried lentils in the center. Top with lettuce or spinach, shredded carrots, pickled onions, and a spoonful of cucumber raita. Fold the sides and roll tightly like a burrito.
Serve and Enjoy
- Serve immediately or wrap in parchment for a lunch on the go. Enjoy the spicy, creamy, and refreshing flavors in every bite!
Note
Make Ahead: Both the lentil curry and cucumber raita can be made ahead and stored separately in the fridge for 3–4 days.
Vegan Option: Use a plant-based yogurt for the raita.
Spice Level: Adjust chili powder or add fresh chopped chilies for extra heat.
Wrap Alternative: Use naan, pita, or gluten-free tortillas.
Add Protein: Add grilled tofu or chickpeas for an extra protein boost.
