How many calories are in Lentil Wrap?
Lentil Wrap has about 172 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganUnder 300 CaloriesQuick Meals30 Minute Meals
Lentil Wrap
Lentil Wrap is a Dinner international recipe with 172 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
172 kcal
Total Time
15 min
Servings
2
Protein
15.8 g
About This Recipe
The story behind Lentil Wrap
Lentil Wrap is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around lentils, tomato, and green bell pepper.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 2 servings and lands at roughly 172 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Lentil Wrap worth coming back to.
Ingredients
- Lentils1/2 cup (100 g)
- Tomato1/4 count (33 g)
- Green Bell Pepper1/4 count (30 g)
- Cilantro1/2 tablespoon (2 g)
- Lemon Juice1 tablespoon (15 g)
- Tortillas2 count (80 g)
Instructions
- 1
Step 1
For this recipe you need cooked lentils
- 2
Step 2
Chop the tomato, bell pepper and cilantro and mix with the lentils in a bowl.
- 3
Step 3
Add the lemon juice and salt to taste.
- 4
Step 4
Place half of the mixture in a tortilla and the other half in the remaining tortilla.
Nutrition Snapshot
Macros and micros at a glance
55/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
172
Protein
15.8g
Carbs
53.2g
Fat
3.4g
Fiber
6.9g
Micronutrients
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Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Lentil Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Lentil Wrap
How long does Lentil Wrap take to make?
Lentil Wrap takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Lentil Wrap?
Most ingredients in Lentil Wrap can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Lentil Wrap?
Lentil Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Lentil Wrap?
Yes, Lentil Wrap generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Lentil Wrap?
Reheat Lentil Wrap gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Lentil Wrap up or down?
Yes. Lentil Wrap is written for 2 servings, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Lentil Wrap?
A large skillet, saucepan, or sheet pan works well for Lentil Wrap. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Lentil Wrap is cooked properly?
Lentil Wrap is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Lentil Wrap suitable for vegetarians?
Yes. Lentil Wrap is suitable for vegetarians as written.
Is Lentil Wrap gluten-free?
Yes. Lentil Wrap is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Lentil Wrap?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Lentil Wrap ahead of time?
Lentil Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Lentil Wrap for my calorie or macro goals?
To make Lentil Wrap higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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