High-protein red lentil wraps with hummus

High-protein red lentil wraps with hummus: savoury wraps made from red lentils, filled with hummus, baby spinach and red pepper – well seasoned and easy for every day.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 420 kcal per serving
• Protein: 26 g
• Fat: 12 g
• Carbs: 48 g

Ingredients

• 100g red lentils
• 1 handful of baby spinach
• 200ml water
• 2 tbsp hummus (made with olive oil)
• 1/2 red pepper
• Salt and paprika

Method

You’ll need: frying pan · blender · chopping board · knife · sieve · spatula

1. Rinse the red lentils thoroughly in a fine sieve. Put them in a blender with the water, salt and paprika and blend into a smooth batter.
2. Leave the lentil batter to rest briefly until it thickens slightly. That makes it easier to spread in the pan.
3. Heat a non-stick frying pan and add the batter in portions. Spread it out thinly so you get even wraps.
4. Cook the wraps over a medium heat on both sides until lightly browned and easy to turn. Then leave them to cool briefly.
5. Spread the hummus over the wraps. Cut the red pepper into thin strips and arrange on top with the baby spinach.
6. Roll the wraps up tightly, halve them diagonally and serve straight away.

Good to know

When it needs to be quick, these wraps are a really good solution. Savoury, soft and still pleasantly fresh. The kind of meal that feels uncomplicated but still has substance.

Swaps

Red lentils → gram flour (similar protein content, quicker to prepare) Hummus → mashed avocado with lemon juice (creamy, without seed oils) Baby spinach → rocket (more peppery flavour) Red pepper → cucumber (fresher, juicier and crunchy)

Allergens

Contains sesame (tahini in the hummus). For children, the ingredients are fine for everyday eating; in pregnancy, wash the spinach well, use fresh, properly chilled hummus and make sure the wraps are cooked through.

Frequently asked questions

What kind of iron do red lentils contain?

Red lentils naturally contain iron, but in plant form.

What's in baby spinach, nutritionally?

Baby spinach provides folate, vitamin K and beta-carotene, among other things. There are also smaller amounts of magnesium, potassium and iron.

Does hummus suit everyone, even with a sensitive digestion?

That's individual. Chickpeas and sesame are often fine, but with a sensitive stomach or if you're not used to eating many pulses, they can also cause wind.

Why does red pepper go so well with it nutritionally?

Red pepper contains plenty of vitamin C and goes really well with the rather earthy lentils in terms of flavour. It also brings carotenoids – plant pigments that occur naturally in red veg.

Do red lentils contain antinutrients?

Like other pulses, red lentils naturally contain substances such as phytate. Rinsing, a short soak and above all thorough heating usually reduce this considerably in everyday cooking.

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