Spinach and Lentil Vegan Wrap Filling

This Spinach and Lentil Vegan Wrap Filling is a nutritious and versatile recipe that can be used as a stuffing for wraps, sandwiches, or even as a standalone side dish. Packed with protein from lentils and tofu, along with the fresh flavors of spinach, herbs, and a hint of lemon, this dish is perfect for a wholesome meal that’s easy to prepare and full of flavor.

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes

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Ingredients:
For the Lentil Filling:

• Green lentils: 1 cup (200 g), cooked
• Gherkins: 3, finely chopped
• Olive oil: 1 tablespoon
• Salt: To taste
• Black pepper: To taste

For the Spinach Filling:

• Olive oil: 2 tablespoons
• Fresh spinach: 3 cups (90 g), chopped
• Tofu: 1/2 cup (100 g), crumbled
• Cilantro or parsley: 1/4 cup (15 g), chopped
• Lemon juice: 1 tablespoon
• Salt: To taste
• Black pepper: To taste

Directions:

• Prepare the Lentil Filling:
  • Cook the green lentils according to package instructions until tender. Drain and set aside.
  • In a mixing bowl, combine the cooked lentils, finely chopped gherkins, and olive oil.
  • Season with salt and black pepper to taste. Mix well and set aside.
• Prepare the Spinach Filling:
  • Heat olive oil in a large skillet over medium heat.
  • Add the chopped spinach and cook until wilted, about 2-3 minutes.
  • Stir in the chopped cilantro or parsley and crumbled tofu. Mix until combined.
  • Season with salt, black pepper, and lemon juice. Cook for another 2-3 minutes until the flavors meld.
• Serve:
  • Use the lentil and spinach fillings as stuffing for wraps, sandwiches, or as a side dish.
  • Add fresh vegetables like sliced tomatoes, cucumbers, and avocados for a complete meal.

Serving Suggestions:

• Stuff in whole wheat or gluten-free wraps with fresh veggies for a satisfying lunch.
• Serve as a topping for baked sweet potatoes or quinoa bowls.
• Use as a filling for stuffed bell peppers or zucchini.
• Enjoy as a side dish with roasted vegetables.

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Cooking Tips:

• Substitute gherkins with capers for a tangy twist.
• Add spices like smoked paprika or cumin to the lentil mixture for an extra flavor boost.
• Use firm tofu for better texture in the spinach filling.

Nutritional Benefits:

• Lentils: High in plant-based protein and fiber, promoting satiety and digestive health.
• Spinach: Rich in iron, vitamins A and C, and antioxidants.
• Tofu: A great source of protein and calcium, supporting bone health.

Dietary Information:

• Vegan: Yes
• Gluten-Free: Yes, if using gluten-free wraps or bread
• High in Fiber: Yes

Nutritional Facts (Per Serving):

• Calories: ~200
• Protein: ~10 g
• Carbohydrates: ~18 g
• Fiber: ~5 g
• Fat: ~8 g