Lentil Quinoa and Beetroot wrap
This Lentil Quinoa and Beetroot Wrap is a celebration of wholesome ingredients that come together to form a wrap that’s not only sturdy and delicious but also packed with plant-based protein, fiber, and earthy goodness. Whether you’re gluten-free by necessity or simply looking for creative, clean-eating meal ideas, this beetroot-infused wrap ticks all the boxes. It’s naturally gluten-free, vegan, oil-free, and surprisingly easy to make. The best part? It’s entirely made from pantry staples and fresh produce. No strange ingredients or fancy flours required!
Why You’ll Love This Lentil Quinoa and Beetroot wrap
- Meal-Prep Friendly: Make it ahead and enjoy quick, wholesome lunches all week long.
- 100% Gluten-Free & Vegan: Made with lentils and quinoa, there’s no need for any flour or binders.
- Protein-Packed: Between the lentils, quinoa, and hummus filling, this wrap is seriously satisfying.
- Beautiful & Vibrant: The beets not only offer earthy flavor but also give the wrap a gorgeous deep magenta color.
- Customizable: Fill it with your favorite spreads, roasted veggies, fresh greens, or even leftovers.
Ingredients You’ll Need
For the Wrap:
- ½ cup red lentils
- ½ cup quinoa
- 1½ cups water (for soaking)
- 2 medium cooked or raw beetroots, peeled and chopped
- ½ tsp garlic powder
- ½ tsp salt (or to taste)
For the Filling:
- Hummus (classic or flavored varieties like roasted red pepper or garlic)
- Pickles (cucumber or any tangy fermented veg)
- Red onion, thinly sliced
- Fresh parsley, chopped
Tips for Success
- Use a High-Speed Blender: A good blender ensures a smooth batter. If your blender struggles, try blending the soaked grains first with half the water, then add the rest gradually.
- Keep It Thin: A thin, even layer of batter makes for a more pliable wrap. If it’s too thick, it can crack when rolling.
- Cooked vs. Raw Beets: Both work! Cooked beets are sweeter and blend more easily, while raw beets have a deeper earthiness.
- Storage: The baked wrap can be stored in the fridge for up to 4 days. Reheat slightly or use cold for lunchbox-friendly meals.
Lentil Quinoa and Beetroot wrap Serving Ideas
This wrap is incredibly versatile. Here are a few serving suggestions:
- Meal-prep lunch: Wrap up your favorite salad fixings for a portable, nutrient-packed lunch.
- Brunch: Add tofu scramble and greens for a weekend-worthy breakfast wrap.
- Light dinner: Serve alongside a warm soup or salad.
- Wrap pizza: Toast with tomato sauce and vegan cheese for a gluten-free flatbread pizza.
Nutritional Highlights
This recipe is more than just pretty—it’s a nutritional powerhouse!
- Red Lentils: High in protein, iron, and fiber.
- Quinoa: A complete protein with essential amino acids and magnesium.
- Beetroot: Rich in antioxidants, folate, and nitrates for heart health.
- Hummus: Adds healthy fats and creaminess.
Together, they make a deeply satisfying wrap that fuels your body and satisfies your taste buds.
Frequently Asked Questions (FAQs)
Can I make this wrap without beets?
Absolutely. You can substitute the beets with another vegetable puree—carrot, sweet potato, or even spinach. Just be mindful of moisture levels and blend well.
Is it possible to pan-cook this wrap instead of baking?
Baking ensures a uniform texture and is the best method for this particular batter. A skillet might not cook it evenly or make it prone to sticking, but you could experiment with small rounds like pancakes.
What if I don’t have red lentils?
You can use yellow lentils (moong dal) or split peas, but red lentils are softer and blend better without cooking. Soaking time may vary slightly with other types.
Can I freeze the wrap?
Yes! Layer parchment between wraps and freeze flat in a zip-top bag. Reheat gently in the oven or toaster oven before using.
Can I add spices or herbs to the batter?
Definitely. Try cumin, coriander, smoked paprika, or fresh herbs like dill or cilantro for extra flavor.
Can I make smaller individual wraps?
Yes, simply spread smaller rounds of batter on the tray (or use two trays) and reduce the cooking time slightly.
Check out more recipes:
Savory Chickpea Granola Clusters
Lentil Quinoa and Beetroot Wrap
Ingredients
For the wrap:
- ½ cup red lentils
- ½ cup quinoa
- 1 ½ cups water
- 2 medium beetroot cooked
- ½ tsp garlic powder
- ½ tsp salt
For the filling:
- hummus or other favorite dip
- pickles cucumber or any tangy fermented veg
- red onion thinly sliced
- fresh parsley, chopped or other favorite herbs
Instructions
- Begin by soaking the lentils and quinoa. In a bowl, combine ½ cup red lentils and ½ cup quinoa. Add 1½ cups of water and let it soak for at least 1 hour or longer. This softens the grains and legumes and makes them easier to blend and digest.
- Preheat your oven to 180°C (350°F). Line a large baking tray with parchment paper.
- After soaking, don’t drain the water. Add the soaked lentils and quinoa (with the water) into a high-speed blender. Add the chopped beetroot, garlic powder, and salt. Blend until completely smooth. The batter should be pourable but not watery.
- Pour the batter onto the prepared baking tray. Use a spatula to spread it into an even, thin layer—aim for a large rectangle or oval shape, depending on your tray. Bake for 25–35 minutes, or until the surface is set and the edges begin to slightly brown.
- Let the wrap cool for a few minutes before gently peeling it off the parchment. Be careful—it’s delicate when hot, but firms up as it cools.
- Once your wrap is baked and cooled, it’s time to fill it with all the good stuff. Spread a generous layer of hummus down the center. Layer on your pickles, red onion, and fresh parsley. Then simply roll it up like a giant burrito, or slice it and serve as a flatbread if you prefer.
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