Vegan lentil and spinach wraps

Vegan lentil and spinach wraps made from red lentils, spinach, tomato and vegan cream cheese – satisfying, easy for everyday cooking and quickly made in the pan.

At a glance

• Serves 2
• Prep time: 120 min
• Cooking time: 15 min
• Total time: 135 min
• Calories: 310 kcal per serving
• Protein: 18 g
• Fat: 6 g
• Carbs: 46 g

Ingredients

• 200g dried red lentils
• 1 beef tomato
• 2 handfuls of leaf spinach
• 80 g vegan cream cheese (made without seed oils)
• 400ml cold tap water
• 1 tsp olive oil
• Pinch of coarse sea salt

Method

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

1. Rinse the red lentils thoroughly and blend them finely with the cold tap water until you have a smooth, pourable batter. Season with coarse sea salt.
2. Dice the beef tomato and wash the leaf spinach. Have the vegan cream cheese ready for spreading.
3. Heat a non-stick frying pan with a little olive oil or avocado oil. Pour in the lentil batter thinly in batches and cook the wraps on both sides until set and lightly golden brown.
4. Let the finished wraps cool briefly and spread them with the vegan cream cheese. Top with the leaf spinach and beef tomato.
5. Roll up the wraps tightly or fold them over, and finish with a little coarse sea salt if you like.
6. Serve straight away, while the wraps are soft and the spinach is fresh.

Good to know

These wraps are simple, satisfying and pleasantly fresh. I especially like how just a few ingredients turn into something really well-rounded.

Swaps

Beef tomato → pepper (also provides vitamin C and adds more bite) | Vegan cream cheese → hummus (more fibre and usually a little more plant protein) | Leaf spinach → rocket (peppery flavour, plus vitamin K and folate) | Olive oil → avocado oil (heat-stable and mainly monounsaturated fats)

Allergens

The recipe is naturally gluten-free as long as the vegan cream cheese is labelled as such; possible allergens are mainly in cream cheese based on soya or nuts. The wraps are great for children and no problem in pregnancy as long as everything is freshly washed and fully cooked.

Frequently asked questions

Is there iron in red lentils and spinach?

Yes – both contain plant-based (non-haem) iron, and the lentils also bring folate.

What's in tomatoes besides vitamin C?

Tomatoes contain lycopene, a red carotenoid, as well as potassium and smaller amounts of folate.

Is the oxalic acid in spinach a problem?

Spinach contains oxalic acid, which can bind minerals such as calcium. For most people that's no problem as part of a mixed diet, but if you're prone to certain kidney stones, it's worth taking a closer look.

Can red lentils cause bloating?

Red lentils are hulled, which makes them softer than other lentils. Sensitive people can still react to the fibre and certain carbohydrates, especially with larger portions.

What's in vegan cream cheese, nutritionally?

That depends a lot on the product. Some versions mainly provide fat and salt, while others are also fortified with vitamin B12 or calcium; it's worth checking the ingredient list – including for the type of oil.

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