Lentil Dal Wraps

1 Review
ADD YOUR REVIEW
Karry Hosford
Yield:
4 servings (serving size: 1 wrap)
By Kathy Baruffi
August 2004
RECIPE BY Cooking Light

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

Ingredients

  • 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

Nutritional Information

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

How to Make It

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.

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Ratings & Reviews

mgiasca's Review

mgiasca
July 13, 2010
The concept is interesting but as written the recipe has some serious issues. First, the spices are pretty boring for an Indian dal - I added coriander, cumin, garam masala and cilantro just to punch up the flavor (follow the Fragrant Red Lentils with Rice recipe for a good spice combo). Second, as noted by others, the whole thing is ridiculously soggy (I assembled it in the morning and by lunchtime it was literally dripping). Most lentil recipes have a 1:2 lentil-to-liquid ratio, the 1:3 ratio here is a weird choice for a wrap base. I wound up straining it through a coffee filter to remove some of the excess liquid.