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Protein-Packed Mediterranean Lentil Wraps

Helen T. Patterson
Hearty and nutritious, these Mediterranean Red Lentil Wraps pair soft lentil wraps with savory turkey patties, crisp vegetables, feta, and a zesty parsley green onion dressing.
High in protein, fiber, and flavor, they make a satisfying lunch or dinner that’s quick to prepare and ideal for meal prep.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Dinner, Lunch
Cuisine Mediterranean
Servings 6

Equipment

  • 1 Medium Pot
  • 1 Blender or Food Processor
  • 1 Non-Stick Skillet
  • 1 frying pan
  • 1 spatula
  • 1 knife
  • 1 cutting board
  • Measuring cups & spoons

Ingredients
  

Lentil Wraps:

  • 1 cup red lentils
  • 1 large egg
  • 2 cups chicken broth
  • ½ tablespoon garlic powder
  • 1 teaspoon salt
  • 1 teaspoon black pepper

Turkey Patties:

  • 1 pound ground turkey
  • 1 cup fresh parsley chopped
  • 1 cup green onion chopped
  • 1 tablespoon dried oregano
  • ½ tablespoon ground cumin
  • ½ tablespoon garlic powder
  • 1 teaspoon salt
  • 1 teaspoon black pepper

Parsley Green Onion Dressing:

  • 1 cup fresh parsley
  • 1 cup green onion
  • 2 cloves garlic
  • 1 lemon juiced
  • ¼ cup vinegar
  • ½ tablespoon dried basil
  • ½ tablespoon dried oregano
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 3 tablespoons olive oil optional for blending smoothness

Toppings:

  • 1 cucumber cut into sticks
  • 1 carrot cut into sticks
  • 2 Roma tomatoes sliced
  • ½ cup pickled onions
  • ½ cup feta cheese crumbled

Instructions
 

  • Prepare and Cook the Lentils: Start by thoroughly rinsing 1 cup of red lentils under cold running water to remove any dust or debris.
    Place the rinsed lentils in a medium-sized pot and cover them with water. Bring the water to a rolling boil over medium-high heat.
    Once boiling, reduce the heat slightly and let the lentils cook for approximately 10 minutes, until they are softened but not mushy.
    Drain the lentils in a fine-mesh strainer and allow them to cool completely. Cooling is essential to prevent the egg from cooking prematurely in the next step.
  • Make the Lentil Wrap Batter: Transfer the cooled lentils into a high-speed blender.
    Add 1 large egg, 2 cups chicken broth, ½ tablespoon garlic powder, 1 teaspoon salt, and 1 teaspoon black pepper.
    Blend the mixture until smooth and creamy, ensuring there are no lumps remaining.
    The batter should have a pourable but slightly thick consistency, perfect for forming thin, flexible wraps.
  • Cook the Lentil Wraps: Preheat a non-stick skillet over medium-low heat. Lightly coat the surface with olive oil, spreading it evenly using a paper towel to prevent sticking.
    Pour a small amount of lentil batter into the pan, using the back of a spoon to spread it into a thin, even layer.
    Allow the wrap to cook for about 4 minutes, or until the edges start to lift from the pan and the underside is golden brown.
    Carefully flip the wrap using a spatula, and cook the other side for an additional 2 minutes.
    Remove the wrap from the pan and place it on a plate.
    Repeat this process with the remaining batter, adding more olive oil as needed to prevent sticking.
    Set the cooked wraps aside, covering them lightly to keep warm.
  • Prepare the Turkey Mixture: In a large mixing bowl, combine 1 pound of ground turkey with 1 cup chopped parsley, 1 cup chopped green onion, 1 tablespoon dried oregano, ½ tablespoon ground cumin, ½ tablespoon garlic powder, 1 teaspoon salt, and 1 teaspoon black pepper.
    Mix thoroughly using your hands or a fork until all ingredients are evenly incorporated. This mixture will form flavorful, aromatic patties for your wraps.
  • Shape the Turkey Patties: Take approximately ½ cup of the seasoned turkey mixture and shape it into an elongated rectangle, about the size of the wraps.
    Repeat this process until all the turkey mixture has been shaped into individual patties.
    This uniform sizing ensures that each patty cooks evenly and fits perfectly inside the wraps.
  • Cook the Turkey Patties: Heat a frying pan over medium heat and drizzle a small amount of olive oil.
    Once the oil is hot, carefully place the turkey patties in the pan, making sure not to overcrowd them.
    Cook each patty for 4–5 minutes per side, or until they are golden brown on the outside and fully cooked through.
    The internal temperature should reach 165°F (74°C) for safety. Remove the patties from the pan and let them rest briefly on a plate to retain their juices.
  • Prepare the Fresh Vegetable Toppings: While the turkey cooks, wash and cut the fresh vegetables.
    Slice 1 cucumber and 1 carrot into long sticks, ideal for wrapping. Cut 2 Roma tomatoes into thin wedges or strips.
    Set aside ½ cup pickled onions and ½ cup crumbled feta cheese. These fresh ingredients add crunch, flavor, and vibrant color to the wraps.
  • Make the Parsley Green Onion Dressing: In a blender or food processor, combine 1 cup parsley, 1 cup green onion, 2 cloves garlic, 1 lemon (juiced), ¼ cup vinegar, ½ tablespoon dried basil, ½ tablespoon dried oregano, 1 teaspoon salt, 1 teaspoon black pepper, and 3 tablespoons olive oil (optional for smoother texture).
    Blend until the mixture is creamy and smooth. Taste and adjust seasoning if needed.
    This zesty dressing ties the wraps together with fresh, herbaceous flavor.
  • Assemble the Lentil Wraps: Place one lentil wrap on a clean surface or plate. Lay one cooked turkey patty in the center of the wrap.
    Add cucumber sticks, carrot sticks, tomato wedges, a sprinkle of feta cheese, and pickled onions on top.
    Drizzle generously with the parsley green onion dressing.
    Fold the sides of the wrap over the filling, then roll it up tightly from bottom to top, ensuring all ingredients stay contained.
  • Serve and Enjoy: Serve the Mediterranean Red Lentil Wraps immediately while the patties are warm and the wraps are soft and pliable.
    These wraps are ideal for a nutritious lunch, a quick dinner, or for meal prep, as they can be wrapped individually and stored in the refrigerator for up to 2–3 days.
    For an added touch, serve with extra dressing or a side salad.

Notes

  • Make sure to fully cool the lentils before blending with the egg to avoid scrambling.
  • For extra flavor in the lentil wraps, try lightly toasting them in a dry skillet for 1–2 minutes before filling.
  • You can substitute chicken broth with vegetable broth to make the wraps fully adaptable to a lighter, plant-forward version.
  • Chopping vegetables uniformly into sticks ensures each bite has balanced textures and flavors.
  • The turkey patties can be shaped in advance and stored in the refrigerator for 1 day, making assembly faster.