Lentil Dal Wraps

Lentil Dal WrapsRecipe
Karry Hosford
Pack some carrot and celery sticks to nosh alongside this hearty sandwich.


4 servings (serving size: 1 wrap)

Recipe from

Cooking Light

Nutritional Information

Calories 461
Caloriesfromfat 15 %
Fat 7.6 g
Satfat 0.5 g
Monofat 1.2 g
Polyfat 3.4 g
Protein 23.5 g
Carbohydrate 73.2 g
Fiber 10.3 g
Cholesterol 1 mg
Iron 5.7 mg
Sodium 916 mg
Calcium 103 mg


1 tablespoon vegetable oil
2 cups vertically sliced Vidalia or other sweet onion
1 cup dried small red lentils
1 tablespoon chopped peeled fresh ginger
1/4 teaspoon crushed red pepper
1 cinnamon stick
2 cups water, divided
1 cup fat-free, less-sodium chicken broth
1 1/2 tablespoons fresh lemon juice
1/2 teaspoon salt
4 (1.4-ounce) flatbreads (such as Flatout)
1/4 cup plain fat-free yogurt
1/2 cup julienne-cut cucumber


Heat oil in a medium saucepan over medium heat. Add onion; cook 5 minutes or until tender, stirring occasionally. Add lentils, ginger, pepper, and cinnamon; cook 10 minutes, stirring occasionally. Stir in 1 cup water and broth; bring to a boil. Reduce heat, and simmer 10 minutes. Add remaining 1 cup water and juice, and cook 30 minutes or until thick, stirring occasionally. Stir in salt. Remove cinnamon stick; cool lentil mixture completely. Spread about 1/2 cup mixture over each flatbread. Spread 1 tablespoon yogurt over each serving; divide cucumber evenly among flatbreads. Roll up. Cover and chill.