Crunchy Lentil Dip Wraps

Crunchy Lentil Dip Wraps

recipes Jun 19, 2019

A couple of weeks ago we talked about easy meal ideas you could whip up when you’re tired of eating beans. Legumes are such an important pillar of eating a vegan diet, but sometimes we’re craving a little variety when it comes to cooking them. Since in my opinion there is nothing as satisfying and fun as handheld food, I thought today I’d take you along the process of cooking lentils from scratch all the way to flavoring them and transforming them into the most delicious dip that you could eat with veggies, or turn into these scrumptious crunchy veggie wraps.

I also love any recipe you can batch cook during the weekend and just assemble throughout the week. These wraps are perfect for exactly that reason, as you can quickly make the dip on Saturday or Sunday, keep lots of crunchy vegetables and avocado on hand, heat up some tortillas on busy weekdays and create the most delicious wraps in just minutes.


This recipe is also filled with yummy umami in the form of that roasted garlic and sun-dried tomatoes, and it’s so tasty and satisfying. I hope you love it!

Enjoy the recipe, video and printable below!


Yield: 8 wraps | Prep time: 10 minutes | Cook time: 25 minutes (35 minutes for the roasted garlic which can be made ahead of time) | Chilling time: 30 minutes (optional)


For cooking the lentils:
  • 3/4  cup dry lentils (soaked in water overnight if possible)
  • 3 cups vegetable broth (or water, but broth will provide more flavor)
  • 1 bay leaf
  • 1 teaspoon garlic powder

For seasoning the dip:
  • 1 head of roasted garlic (roast in the oven at 425ºF (218ºC) in a ramekin with a drizzle of oil and covered in foil for 35 minutes or until the cloves are tender)
  • 7 sun-dried tomatoes packed in olive oil, drained
  • 1/3  cup store-bought roasted red peppers
  • 1/2  teaspoon salt
  • 1 teaspoon lime or lemon juice

For assembling the wraps:
  • Any crunchy vegetables you have, cut into strips (I love red peppers, carrots, cucumbers, tomatoes and crisp lettuce)
  • Avocado slices
  • Wheat or whole wheat tortillas


  1. Add the drained pre-soaked lentils to a pot, along with the broth, bay leaf and garlic powder.

  2. Bring to a boil, lower the heat to medium, cover the pot and let the lentils cook for about 20 minutes or until tender.

  3. Drain the lentils and add them to a food processor.

  4. Add the cloves of roasted garlic, the sun-dried tomatoes, red peppers, salt and lime juice. Process until creamy. Taste and adjust the seasoning if needed. Chilling the dip for about 30 minutes will firm it up slightly and will help the flavors come together even more, but it can also be used as is.

  5. To make the wraps, heat the tortillas in a skillet until browned on both sides, add some of the lentil dip, any crunchy veggies you chose, one or two slices of avocado, season with a pinch of salt, roll up and enjoy!

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