Lentil Kofta Wraps: A Delicious and Healthy Recipe for Your Next Meal

Lentil Kofta Wraps are not just a meal; they are a delightful fusion of flavors and textures that transport you straight to the heart of Middle Eastern cuisine. As I first tasted these savory wraps at a bustling street market, I was captivated by the aromatic spices and the satisfying crunch of the kofta. Traditionally made from lentils, herbs, and spices, these kofta balls are a staple in many cultures, celebrated for their rich history and versatility.

What I love most about Lentil Kofta Wraps is how they effortlessly combine convenience with incredible taste. The tender lentil kofta, wrapped in a warm flatbread and accompanied by fresh vegetables and tangy sauces, creates a perfect balance of flavors that keeps you coming back for more. Whether you’re looking for a quick lunch or a hearty dinner, these wraps are not only delicious but also packed with nutrients, making them a favorite among health-conscious food lovers. Join me as we explore this delightful recipe that is sure to become a staple in your kitchen!

Ingredients:

• 1 cup dried lentils (green or brown), rinsed and drained
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1/2 cup breadcrumbs (or gluten-free alternative)
• 1 tablespoon olive oil (plus more for frying)
• Salt and pepper to taste
• 4 large whole wheat or gluten-free wraps
• 1 cup mixed greens (spinach, arugula, etc.)
• 1 cup diced tomatoes
• 1/2 cucumber, thinly sliced
• 1/2 cup tahini sauce or yogurt sauce (for drizzling)

Preparing the Lentil Mixture

1. Start by cooking the lentils. In a medium saucepan, add the rinsed lentils and cover them with about 3 cups of water. Bring to a boil over medium-high heat.
2. Once boiling, reduce the heat to low and let the lentils simmer for about 20-25 minutes, or until they are tender but not mushy. You want them to hold their shape. Drain any excess water and set aside to cool slightly.
3. While the lentils are cooking, heat a tablespoon of olive oil in a skillet over medium heat. Add the chopped onion and sauté for about 5-7 minutes, or until the onion is translucent and slightly golden.
4. Add the minced garlic to the skillet and cook for an additional minute, stirring frequently to prevent burning. Remove from heat and let it cool slightly.
5. In a large mixing bowl, combine the cooked lentils, sautéed onion and garlic, ground cumin, ground coriander, smoked paprika, turmeric, cayenne pepper (if using), chopped parsley, chopped cilantro, breadcrumbs, and season with salt and pepper. Mix everything together until well combined. You can use a fork or your hands for this step.
6. Once the mixture is well combined, use your hands to form small balls or patties, about the size of a golf ball. This should yield around 12-15 koftas, depending on the size you make them.

Cooking the Koftas

1. In a large skillet, heat about 2 tablespoons of olive oil over medium heat. You want enough oil to coat the bottom of the pan.
2. Once the oil is hot, carefully place the koftas in the skillet, making sure not to overcrowd the pan. You may need to cook them in batches.
3. Cook the koftas for about 4-5 minutes on each side, or until they are golden brown and crispy. Use a spatula to gently flip them over. Be careful as they can be delicate.
4. Once cooked, transfer the koftas to a plate lined with paper towels to absorb any excess oil. Repeat the process with the remaining koftas.

Assembling the Wraps

1. Now that your koftas are ready, it’s time to assemble the wraps! Start by laying out your whole wheat or gluten-free wraps on a clean surface.
2. Place a generous handful of mixed greens in the center of each wrap. This will add a fresh crunch to your wraps.
3. Next, add 3-4 koftas on top of the greens. You can break them apart if you prefer smaller pieces.
4. Sprinkle diced tomatoes and cucumber slices over the koftas for added freshness and flavor.
5. Drizzle your tahini sauce or yogurt sauce over the top. This adds a creamy element that complements the koftas beautifully.
6. To wrap, fold in the sides of the wrap and then roll it up from the bottom, tucking in the filling as you go.

   Conclusion:

   In wrapping up this delightful journey into the world of Lentil Kofta Wraps, I can’t stress enough why this recipe is a must-try for anyone looking to elevate their meal game. Not only are these wraps packed with flavor and nutrition, but they also offer a wonderful way to enjoy plant-based ingredients in a fun and satisfying format. The combination of spiced lentil koftas, fresh veggies, and creamy sauces creates a symphony of tastes and textures that will leave your taste buds dancing. For serving suggestions, consider pairing your Lentil Kofta Wraps with a side of tangy yogurt sauce or a zesty tahini dressing to enhance the flavors even further. You can also experiment with different fillings—try adding roasted vegetables, pickled onions, or even a sprinkle of feta cheese for an extra layer of taste. If you’re feeling adventurous, switch up the spices in the kofta mix to suit your palate, or use whole grain wraps for a heartier option. I wholeheartedly encourage you to give this recipe a try! Whether you’re preparing a quick lunch, a cozy dinner, or a meal prep for the week, these wraps are versatile and easy to make. Plus, I would love to hear about your experience! Share your thoughts, variations, and any tips you discover along the way. Let’s spread the love for Lentil Kofta Wraps together! Happy cooking! Print
   

   Lentil Kofta Wraps: A Delicious and Healthy Recipe for Your Next Meal

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   • Author: Dottie
   • Total Time: 45 minutes
   • Yield: 4 wraps 1x

   Print Recipe

   Pin Recipe

   Description

   These lentil kofta wraps are a nutritious and flavorful meal option, perfect for lunch or dinner. Packed with protein, fresh vegetables, and customizable toppings, they offer a satisfying and healthy choice that’s easy to prepare. Enjoy them with tahini or yogurt sauce for added creaminess.

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   Ingredients

   Scale 1x2x3x

   • 1 cup dried lentils (green or brown), rinsed and drained
   • 1 medium onion, finely chopped
   • 2 cloves garlic, minced
   • 1 teaspoon ground cumin
   • 1 teaspoon ground coriander
   • 1/2 teaspoon smoked paprika
   • 1/2 teaspoon turmeric powder
   • 1/4 teaspoon cayenne pepper (optional, for heat)
   • 1/4 cup fresh parsley, chopped
   • 1/4 cup fresh cilantro, chopped
   • 1/2 cup breadcrumbs (or gluten-free alternative)
   • 1 tablespoon olive oil (plus more for frying)
   • Salt and pepper to taste
   • 4 large whole wheat or gluten-free wraps
   • 1 cup mixed greens (spinach, arugula, etc.)
   • 1 cup diced tomatoes
   • 1/2 cucumber, thinly sliced
   • 1/2 cup tahini sauce or yogurt sauce (for drizzling)

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   Instructions

   1. Start by cooking the lentils. In a medium saucepan, add the rinsed lentils and cover them with about 3 cups of water. Bring to a boil over medium-high heat.
   2. Once boiling, reduce the heat to low and let the lentils simmer for about 20-25 minutes, or until they are tender but not mushy. Drain any excess water and set aside to cool slightly.
   3. While the lentils are cooking, heat a tablespoon of olive oil in a skillet over medium heat. Add the chopped onion and sauté for about 5-7 minutes, or until the onion is translucent and slightly golden.
   4. Add the minced garlic to the skillet and cook for an additional minute, stirring frequently to prevent burning. Remove from heat and let it cool slightly.
   5. In a large mixing bowl, combine the cooked lentils, sautéed onion and garlic, ground cumin, ground coriander, smoked paprika, turmeric, cayenne pepper (if using), chopped parsley, chopped cilantro, breadcrumbs, and season with salt and pepper. Mix everything together until well combined.
   6. Once the mixture is well combined, use your hands to form small balls or patties, about the size of a golf ball. This should yield around 12-15 koftas, depending on the size you make them.
   7. In a large skillet, heat about 2 tablespoons of olive oil over medium heat. You want enough oil to coat the bottom of the pan.
   8. Once the oil is hot, carefully place the koftas in the skillet, making sure not to overcrowd the pan. You may need to cook them in batches.
   9. Cook the koftas for about 4-5 minutes on each side, or until they are golden brown and crispy. Use a spatula to gently flip them over. Be careful as they can be delicate.
   10. Once cooked, transfer the koftas to a plate lined with paper towels to absorb any excess oil. Repeat the process with the remaining koftas.
   11. Now that your koftas are ready, it’s time to assemble the wraps! Start by laying out your whole wheat or gluten-free wraps on a clean surface.
   12. Place a generous handful of mixed greens in the center of each wrap.
   13. Next, add 3-4 koftas on top of the greens. You can break them apart if you prefer smaller pieces.
   14. Sprinkle diced tomatoes and cucumber slices over the koftas for added freshness and flavor.
   15. Drizzle your tahini sauce or yogurt sauce over the top.
   16. To wrap, fold in the sides of the wrap and then roll it up from the bottom, tucking in the filling as you go.

   Notes

   • Feel free to customize the fillings with your favorite vegetables or sauces.
   • These koftas can also be served on their own with a side salad or as a part of a mezze platter.

   • Prep Time: 15 minutes
   • Cook Time: 30 minutes