Spiced lentil and avocado wrap with yoghurt dressing

Spiced lentil and avocado wrap with yoghurt dressing: wholemeal wraps, brown lentils, avocado, tomato and rocket make a quick, hearty lunch.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 420 kcal per serving
• Protein: 18 g
• Fat: 18 g
• Carbs: 48 g

Ingredients

• 150 g cooked brown lentils
• 1 avocado
• 1 tomato
• ½ tsp paprika
• 1 handful of rocket or lamb's lettuce
• 1 tbsp lime juice
• 2 wholemeal wraps (seed-oil-free)
• 2 tbsp natural yoghurt
• 1 tsp cumin
• Salt, black pepper

Method

You’ll need: frying pan · chopping board · knife

1. Warm the cooked lentils briefly in a frying pan and season with cumin, paprika, salt and black pepper.
2. Halve and stone the avocado and slice it. Thinly slice the tomato and wash the rocket or lamb's lettuce.
3. For the dressing, stir the natural yoghurt with the lime juice, salt and black pepper until smooth.
4. Warm the wholemeal wraps briefly in a dry frying pan so they become soft and pliable. Then spread them with the yoghurt dressing.
5. Spread the rocket or lamb's lettuce, spiced lentils, avocado and tomato over the wraps. Fold in the sides and roll up tightly.
6. Halve the wraps diagonally and serve straight away.

Good to know

When it needs to be quick but should still taste like a proper meal, this wrap is a good choice. Well spiced, creamy and fresh in every bite.

Swaps

Natural yoghurt → Greek yoghurt (also provides protein). Wholemeal wraps → lettuce leaves (fresh and crunchy). Brown lentils → black beans (similar fibre content). Rocket → spinach (milder flavour, also contains folate).

Allergens

Contains milk (yoghurt) and gluten (wholemeal wraps; use gluten-free wraps to avoid it). Usually well suited to children; in pregnancy, use pasteurised yoghurt and thoroughly washed salad leaves.