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Karry Hosford Photo by: Karry Hosford

Lentil Dal Wraps

Pack some carrot and celery sticks to nosh alongside this hearty sandwich.

Cooking Light AUGUST 2004

  • Yield: 4 servings (serving size: 1 wrap)


  • 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.

Nutritional Information

Amount per serving
  • Calories: 461
  • Calories from fat: 15%
  • Fat: 7.6g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 1.2g
  • Polyunsaturated fat: 3.4g
  • Protein: 23.5g
  • Carbohydrate: 73.2g
  • Fiber: 10.3g
  • Cholesterol: 1mg
  • Iron: 5.7mg
  • Sodium: 916mg
  • Calcium: 103mg

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Lentil Dal Wraps Recipe