This Trader Joe’s Spicy Lentil Wrap is a healthy and easy recipe, which is made with hearty lentils and a spicy tahini dressing. It’s the perfect make-ahead lunch, a vegan and protein-packed meal ready in about 30 minutes.
Jump to RecipeTrader Joe’s Spicy Lentil Wrap Ingredients
A simple, wholesome list for a perfect, easy lunch.
For the Tahini Dressing:
- 2 tablespoons tahini
- 2 tablespoons Dijon mustard
- 1 tbsp olive oil
- 2 tsp agave nectar or maple syrup
- 1 tablespoon fresh lemon juice
- ½ teaspoon garlic powder
- ½ teaspoon Italian seasoning
- 1 teaspoon crushed red pepper flakes
- ¼ teaspoon cayenne pepper
- 3 tablespoons cold water
For the Wraps:
- 2 cups cooked green lentils (from about 1 cup dry, or use Trader Joe’s pre-cooked lentils)
- 4 large whole grain tortillas
- 1 cup lettuce, chopped
- ½ cup cucumbers, sliced
- ½ cup tomatoes, sliced
- ½ cup red onion, thinly sliced
How To Make Trader Joe’s Spicy Lentil Wrap
A step-by-step guide to this incredibly simple, no-cook, make-ahead lunch.
- Cook Lentils & Make Dressing: Cook the green lentils according to package instructions. While the lentils cook, whisk together all the ingredients for the tahini dressing in a small bowl until smooth.
- Season the Lentils: Once the lentils are cooked, drain any excess liquid. While they are still warm, pour over the tahini dressing and stir to combine. Let the lentils cool slightly.
- Assemble the Wraps: Warm the tortillas briefly in a dry pan or in the microwave to make them more pliable. Layer equal amounts of the seasoned lentils, lettuce, cucumbers, tomatoes, and red onion on top of each tortilla.
- Wrap and Serve: Wrap the tortillas up tightly like a burrito. For a nice finish, you can “seal” the wraps by placing them seam-side down in a warm, dry pan for about 30 seconds.
Recipe Tips
For the most flavorful, perfectly constructed wrap.
- How to get the most flavor? Don’t skip dressing the lentils while they are still warm! The warm lentils will absorb the spicy tahini dressing much more effectively than cold lentils, seasoning them from the inside out.
- Trader Joe’s Shortcut: For a super-fast assembly, use a package of Trader Joe’s pre-cooked steamed lentils (found in the produce section). This makes it a true 15-minute meal.
- How to prevent a soggy wrap? If you are making these for meal prep, the best trick is to create a barrier. Place the lettuce leaves down on the tortilla first, before adding the moist lentil mixture. This helps to keep the tortilla from getting soggy.
- Can I make the dressing ahead of time? Absolutely! This dressing is perfect for making ahead. It will keep in an airtight container or jar in the refrigerator for up to a week. It may thicken when chilled, so you might need to whisk in a splash of water to loosen it up.
What To Serve With Spicy Lentil Wraps
Simple sides to complete your healthy lunch.
This hearty wrap is a complete meal on its own, but it pairs wonderfully with:
- A handful of Trader Joe’s plantain chips or your favorite potato chips
- A side of fresh fruit, like an apple or a bunch of grapes
- A cup of a simple tomato or vegetable soup
How To Store Spicy Lentil Wraps
Keeping your make-ahead lunch fresh.
- Refrigerate: The assembled wraps can be covered tightly in plastic wrap and stored in the refrigerator for up to 3 days, making them a perfect grab-and-go lunch. For the best texture, store the lentil filling separately and assemble the wraps just before serving.
Trader Joe’s Spicy Lentil Wrap Nutrition Facts
An estimated guide per wrap.
- Calories: 577kcal
- Carbohydrates: 93.3g
- Protein: 31g
- Fat: 10.2g
Nutrition information is estimated and may vary based on ingredients and cooking methods used.
FAQs
Yes! As written, this recipe is completely vegan and plant-based.
Yes, to make this recipe gluten-free, simply use your favorite certified gluten-free tortillas or wraps.
Tahini (sesame paste) provides a classic, nutty creaminess. If you don’t have it, you can substitute it with a creamy, unsweetened sunflower seed butter for a nut-free option, or with a creamy cashew or almond butter.
Try More Recipes:
- Trader Joe’s Scallion Pancake Recipe
- Trader Joe’s Pancake Bread Recipe
- Trader Joe’s Orange Chicken Recipe
Trader Joe’s Spicy Lentil Wrap Recipe
Course: DinnerCuisine: AmericanDifficulty: Easy4
servings15
minutes20
minutes577
kcalAn easy, healthy, and incredibly flavorful copycat recipe for Trader Joe’s Spicy Lentil Wraps. Hearty lentils are tossed in a spicy tahini dressing and packed into a tortilla with fresh veggies for the perfect make-ahead lunch.
Ingredients
4 whole grain tortillas
2 cups cooked green lentils
Veggies: 1 cup lettuce, ½ cup each sliced cucumbers, tomatoes, & red onion.
Dressing: 2 tbsp tahini, 2 tbsp Dijon mustard, 1 tbsp olive oil, 2 tsp agave, 1 tbsp lemon juice, ½ tsp each garlic powder & Italian seasoning, 1 tsp red pepper flakes, ¼ tsp cayenne, 3 tbsp cold water.
Directions
- Cook the green lentils according to package instructions.
- While the lentils cook, whisk together all ingredients for the tahini dressing in a small bowl until smooth.
- Drain the cooked lentils and, while still warm, toss them with the prepared dressing.
- Warm the tortillas. Layer each with a quarter of the lentil mixture and a quarter of the fresh lettuce, cucumbers, tomatoes, and onion.
- Roll the tortillas up tightly like a burrito.
- Optional: Briefly sear the wrap, seam-side down, in a hot, dry pan to seal it.
Notes
- For a 15-minute meal, use pre-cooked lentils (like the steamed ones from Trader Joe’s).
- The spicy tahini dressing is the key to the flavor and can be made up to a week in advance.
- These wraps are perfect for meal prep and will keep in the fridge for up to 3 days.
- Adjust the amount of red pepper flakes and cayenne to control the spice level to your liking.
