Lentil Dal Wraps

Lentil Dal Wraps Recipe
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.

Kathy Baruffi,

Cooking Light

August 2004
My Notes

Only you will be able to view, print, and edit this note.

Add Note