Red Lentil Wraps with Tofu, Avocado, and Fresh Vegetables Recipe
These wholesome Red Lentil Wraps are a vibrant 5-ingredient meal featuring smooth lentil-quinoa wraps filled with creamy avocado, tofu, and refreshing vegetables, perfect for a nutritious and satisfying lunch.
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Total Time: 2 hours 33 minutes
- Yield: 2 servings 1x
- Category: Lunch
- Method: Stovetop
- Cuisine: Fusion
- Diet: Vegetarian
Ingredients
Scale
Main Ingredients
- 3/4 cup split red lentils
- 1/4 cup quinoa
- 1 cup water
- 1/2 tsp sea salt flakes
- olive oil spray
- 1 avocado
- 5.3 oz extra firm tofu
- 2 tbsp lime juice (divided)
- 1/2 cup cilantro (finely chopped )
- 2 cups red cabbage (shredded)
- 1 cucumber (finely diced)
Instructions
- Prepare the wraps: Rinse the split red lentils and quinoa thoroughly until the water runs clear. This is an important step, as quinoa can otherwise be quite bitter.
- Soak: Soak in a large volume of water for 2 hours minimum to 6 hours (recommended). Drain, and rinse again.
- Blend: Blend with 1 cup of fresh water and salt (or spices of choice) until perfectly smooth.
- Cook the wraps: Heat up a non-stick pan on medium heat and brush ¼ tsp of oil if using. Pour 1/6 of the batter and flatten it with the back of a spoon or ladle. Cook for 2 minutes until the top side of the wrap looks dry. Lift slightly to check that the underside appears to have cooked properly, and make sure there are no sticky points, by gently moving the wrap with the spatula. Then flip, cooking for another 2 minutes until golden brown.
- Repeat: Repeat the cooking process with the remaining batter.
- Prepare the toppings: In a bowl, mash an avocado using a fork. Grate the tofu and add it to the avocado. Stir in 1 tablespoon of lime juice, the cilantro, and a pinch of salt.
- Prepare cabbage: Shred the red cabbage using a vegetable peeler. In a bowl, combine it with 1 tablespoon of lime juice and a pinch of salt. Massage the cabbage with your hands to soften it.
- Assemble and serve: Assemble the red lentil wraps by spreading the mashed avocado mix and top with diced cucumber and red cabbage. Serve immediately and enjoy your nutritious meal!
Notes
- Rinsing the quinoa thoroughly is important to remove bitterness.
- Soaking time is a minimum of 2 hours up to 6 hours for best results.
- Use a non-stick pan and brush lightly with oil to prevent sticking.
- Massaging the cabbage softens it for better texture.
Keywords: red lentil wraps, healthy wraps recipe, vegetarian lunch, tofu avocado wraps, quinoa lentil wraps
