Red lentil wrap

Red Lentil Walnut and Potato Crunch Wrap Supreme (Vegan)

Ingredients

For the Filling:

1. 1 cup red lentils
2. 2 medium potatoes, peeled and diced
3. 1 onion, finely chopped
4. 3 cloves garlic, minced
5. 1 medium tomato, diced
6. 1/2 cup walnuts, finely chopped
7. 1 teaspoon cumin powder
8. 1 teaspoon coriander powder
9. 1/2 teaspoon turmeric powder
10. Salt and pepper to taste
11. 1 tablespoon olive oil

For the Wrap:

1. Tortilla wraps
2. Leafy greens (spinach or lettuce, optional)
3. Avocado slices (optional)
4. Hot sauce (optional)

Instructions

1. Prepare the Red Lentils:
2. Wash all red lentils thoroughly. In a pressure cooker, add lentils with just enough water to cover. Cook for 1 whistle and release pressure immediately.
3. Prepare the potatoes:
4. Boil the diced potatoes in salted water until tender, about 10-12 minutes. Drain and set aside.
5. In a pan, heat oil. Add the potato slices, paprika, and salt, and toss them for a minute.
6. Make the Filling:
7. In a pan, heat olive oil over medium heat. Add chopped onions and sauté until translucent.
8. Add minced garlic and sauté for another minute.
9. Stir in the diced tomato, cumin, coriander, turmeric, salt, and pepper. Cook until the tomatoes soften.
10. Add the cooked lentils and boiled potatoes. Stir gently to combine and cook for another 3-5 minutes.
11. Fold in the chopped walnuts for added texture.
12. Assemble the Crunch Wrap:
13. Place a tortilla wrap on a flat surface.
14. Add a layer of lentil followed by potato in the center.
15. Top with leafy greens and avocado slices if desired.
16. Protect all the filling with another layer of a small tortilla.
17. Fold the edges of the tortilla inward to create a secure wrap, and place seam-side down on a hot skillet.
18. Toast the Wrap:
19. Cook on both sides until golden brown and crispy, about 2-3 minutes each side.
20. Serve:
21. Cut in half and serve with hot sauce or your favorite dipping sauce.

Taste Profile

1. Savory: The combination of lentils, walnuts, and spices creates a hearty and satisfying flavor.
2. Nutty: The walnuts contribute a rich, nutty taste that complements the lentils.
3. Spicy and Aromatic: The spices add warmth and depth, while garlic and onion enhance the overall flavor.

Nutritional Value

1. High in Protein: Red lentils and walnuts provide a solid amount of protein.
2. Rich in Fiber: Promotes digestive health and aids in feeling full.
3. Vitamins and Minerals: Contains essential vitamins like B vitamins (from lentils) and healthy fats (from walnuts).

Total Nutritional Value for the Wrap (combined) 4 wraps

Approximate Total for the entire recipe:

1. Calories: ~929
2. Protein: ~32.6g
3. Carbohydrates: ~118g
4. Dietary Fiber: ~21.6g
5. Fat: ~40.8g

Benefits During Menstrual Phase

1. Iron-Rich: Red lentils are a good source of iron, helping to replenish levels during menstruation.
2. Anti-Inflammatory: Walnuts contain omega-3 fatty acids, which can help reduce inflammation and discomfort.
3. Energy Boost: The carbohydrates from potatoes and lentils provide sustained energy, essential during the menstrual phase.
4. Mood Support: Nutrients from this wrap can help stabilize mood swings often experienced during this time.

This yummy Crunch Wrap Supreme combines convenience and nutrition, making it a perfect choice for any time of the day, especially during the menstrual phase!