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.
Ingredients
Scale
- 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)
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Once cooked, transfer the koftas to a plate lined with paper towels to absorb any excess oil. Repeat the process with the remaining koftas.
- Now that your koftas are ready, its time to assemble the wraps! Start by laying out your whole wheat or gluten-free wraps on a clean surface.
- Place a generous handful of mixed greens in the center of each wrap.
- Next, add 3-4 koftas on top of the greens. You can break them apart if you prefer smaller pieces.
- Sprinkle diced tomatoes and cucumber slices over the koftas for added freshness and flavor.
- Drizzle your tahini sauce or yogurt sauce over the top.
- 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