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Lentil Taco Wraps

Serves 6 (1 wrap)

35 min prep/cook

Ingredient allergen flags: Milk; Wheat

Check actual labels and cross-contact. Allergen guidance and swaps

Lentils stretch the grocery budget and make a meatless lunch with useful staying power.

AI-generated illustration of Lentil Taco Wraps, showing the base recipe

Ingredients

  • 1 1/4 cups (240 g) dry brown lentils, rinsed
  • 4 cups (960 g) water
  • 6 whole-wheat tortillas (45 g each)
  • 1 cup (260 g) salsa
  • 2 cups (150 g) shredded cabbage
  • 3/4 cup (90 g) shredded cheddar
  • 2 tsp (5.4 g) chili powder
  • 1 tsp (2.1 g) ground cumin

Method

  1. Simmer lentils in water for 20-25 minutes until tender; drain excess water. Stir in chili powder and cumin. Season with salt and pepper to taste.
  2. Divide lentils, salsa, cabbage and cheese among tortillas; roll and serve. For cold lunches, cool filling promptly before packing.

Allergy / dietary substitutions

Milk: omit cheese. Wheat: use labeled wheat-free tortillas or serve filling in a bowl. Choose a salsa suitable for your allergens.

Training-day additions

Add milk or yogurt and fruit.

Substantive variations

The illustration shows the base recipe.

Lentil Sloppy-Joe Sandwiches

Variation of Lentil Taco Wraps. Serves 6 (one sandwich with one-sixth of the filling).

45 min prep/cook

Ingredient allergen flags: Wheat; Other: Mustard. Check product labels and cross-contact; substitutions change nutrition.

Bread may add sesame, soy, milk, egg or other allergens beyond wheat. Prepared sauce may add milk, soy or other allergens; read the label.

Ingredients

  • 1 1/4 cups (240 g) dry brown lentils, rinsed
  • 4 cups (960 g) water
  • 12 slices whole-wheat bread (32 g each)
  • 2 cups (150 g) shredded cabbage
  • 14 oz (400 g) marinara sauce
  • 1 medium onion (150 g), diced
  • 1 Tbsp (15 g) mustard
  • 1 Tbsp (21 g) honey
  • 2 tsp (9 g) olive oil

Method

  1. Simmer lentils in the measured water for 20–25 minutes until tender; drain excess water.
  2. While lentils cook, heat oil in a skillet and soften onion for 5 minutes. Add cooked lentils, marinara, mustard and honey. Simmer 8–10 minutes, stirring, until thick enough to mound on bread. Taste first; marinara and mustard can be salty. Season with additional salt and pepper to taste.
  3. Divide filling and cabbage into six equal portions. Serve each portion between two bread slices. If packing cold, cool filling promptly in shallow containers and pack separately from bread; assemble when ready to eat.

Store / pack

Refrigerate promptly in shallow covered containers at 40°F or below; use within 3 days. Reheat leftovers to 165°F. Pack cold with two ice sources.

Approximate nutrition / serving: 380 kcal · Protein 19 g · Carbohydrate 64 g · Fat 5 g.

Sources: F1, F3, F4, F5, A1, A2, A3, A4.

Store / pack

Refrigerate promptly; use within 3 days. Pack at 40°F or colder with two ice sources (Keep good food safe).

Freeze 3 months · cooked lentil filling only; add fresh wraps and toppings later

Chill promptly in shallow containers; freeze airtight today at 0°F. Pack 1, 2 or 4 servings per container. Thaw in the fridge, never on the counter. Reheat filling with a splash of water, stirring, to 165°F; assemble with fresh tortillas.

November 2026 example: Lentil Taco Wraps — BB 02-27

Three months suits a moist legume filling within the cooked-leftover quality range.

Approximate nutrition / serving

360 kcal · Protein 19 g · Carbohydrate 51 g · Fat 10 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Tortillas may add soy, milk or other allergens beyond wheat.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 1/4 cups (240 g) dry brown lentils, rinsed — USDA SR Legacy FDC 172420; 240 edible g
  • 4 cups (960 g) water — USDA SR Legacy FDC 173647; 960 edible g
  • 6 whole-wheat tortillas (45 g each) — USDA SR Legacy FDC 174081; 270 edible g
  • 1 cup (260 g) salsa — USDA SR Legacy FDC 174524; 260 edible g
  • 2 cups (150 g) shredded cabbage — USDA SR Legacy FDC 169975; 150 edible g
  • 3/4 cup (90 g) shredded cheddar — USDA SR Legacy FDC 173414; 90 edible g
  • 2 tsp (5.4 g) chili powder — USDA SR Legacy FDC 171319; 5.4 edible g
  • 1 tsp (2.1 g) ground cumin — USDA SR Legacy FDC 170923; 2.1 edible g
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