Prep Time 20 mins
Cook Time 35 mins
Rest Time 5 mins
Total Time 1 hr
Cooking Method:
Cuisine:
Courses: , ,
Difficulty: Intermediate
Cooking Temp: 180  C
Servings: 4
Best Season: All Seasons
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
  • 1 tbsp olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 inch fresh ginger, grated
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 0.5 tsp turmeric powder
  • 0.5 tsp chili powder (adjust to taste)
  • 1 tsp garam masala
  • 0.5 tsp salt (or to taste)
  • 1 cup red lentils (rinsed)
  • 2.5 cups water or vegetable broth
  • 1 tbsp tomato paste
  • 1 tbsp lemon juice
  • 2 tbsp fresh cilantro (chopped)
    • For the Cucumber Raita
  • 1 cup plain Greek yogurt
  • 0.5 cup cucumber (grated, excess water squeezed out)
  • 1 tbsp mint (finely chopped)
  • 0.25 tsp cumin powder
  • 0.25 tsp salt
  • 1 tsp lemon juice
    • For the Wrap Assembly
  • 4 large whole wheat flatbreads or wraps
  • 1 cup lettuce or baby spinach (washed)
  • 0.5 cup shredded carrots (optional)
  • 0.25 cup pickled onions or red onions (thinly sliced)
Instructions
    Prepare the Curried Lentils
  1. 1
    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.
    2. Make the Cucumber Raita
  2. 2
    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.
    3. Warm the Wraps (Optional)
  3. 3
    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.
    4. Assemble the Wraps
  4. 4
    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.
    5. Serve and Enjoy
  5. 5
    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.

Keywords: healthy, vegetarian, high-protein, easy lunch, Indian-inspired
Read it online: https://petitepanini.com/recipe/curried-lentil-wrap-with-cucumber-raita-recipe/