Lentil Tahini Wraps
4.31 from 43 votes

These lentil tahini wraps are a simple, tasty, and nourishing plant-based lunch! They incorporate nutritious vegetables and legumes, and they’re easy to customize.

A cream colored, rimmed serving plate holds a whole grain wrap that has been sliced in half crosswise. It's filled with vegetables and legumes.

Feels like a while since I’ve checked in—because it has been!

I’m just back from a really special week with my oldest friend and her family. I got away at a moment when I needed to get away. And the little escape was exactly what I needed to recharge, regroup, and feel like myself again.

This is one of many special weekend trips that I’ve taken to be with friends this summer. I’m making an effort to live and connect in a way that is truly new for me. I’m less attached to routine, less solitary, and less fixated on work. It feels good.

Amid these weekends of connection and the feelings and desires that drive them, I’ve been taking it really easy with food.

These lentil tahini wraps are a perfect example of the kind of simple, nourishing meals that have sustained me this summer.

If quarantine was the year of Gardein meatballs and spaghetti, then the summer of 2021 has been my summer of sandwiches and wraps.

Wraps are quick, easy, and satisfying to me. They’re a canvas for endless possibility, but they never stress me out, which is an important consideration during the cookbook development process. And it’s easy to pack them with healthful ingredients, like the lentils, tahini, and vegetables in this recipe.

A quick, nutritious lunch

What are lentil wraps? Quite simply, they’re whole grain wraps that are filled with lentils. In this lentil tahini wrap recipe, the lentils are joined by finely chopped vegetables and tahini for creaminess.

I was first inspired to make the lentil tahini wraps when I purchased something similar at a local health food store. A spinach wrap was filled with a mixture of shredded vegetables, tahini, and cooked lentils.

I grabbed the wrap before hopping on a train to go upstate, too short on time to prepare something myself. And I was so glad to try it, not only because it tasted great, but also because it was convenient and healthful.

I was inspired right away to try a version of my own. I’ve made countless hummus wraps, and I also love my chickpea caesar wraps. But in spite of how much I love the mighty lentil, it took me until now to try lentils in a wrap.

The bowl of a food processor is filled with lentils, broccoli, carrots, and herbs.

How to make lentil wraps

To prepare the lentil tahini wraps, you’ll first shred some carrots into the bowl of a food processor. You could also grate the carrots by hand, but so long as you’re using the processor, you may as well use it to grate the carrots.

Next, you’ll put the S blade into the processor. Add cooked lentils and broccoli, tahini, lemon juice, herbs, and seasoning. Then, pulse until all of the ingredients are finely mixed.

The bowl of a food processor is filled with finely chopped vegetables, lentils, herbs, and lemon juice.

Just look at that nutritious mixture!

Honestly, I think the filling of the wraps is delicious in its own right. It would work well as a tasty, nutrient-dense dip or snack. But it’s also great in these wraps, and it’s also really good on a sandwich—especially with my multigrain or maple oat bread.

A whole grain wrap is being filled with a mixture of lentils and vegetables and some cucumber slices.

Filling lentil tahini wraps

Once the lentil tahini filling is ready, it’s time to assemble your wraps.

You can add any vegetables you like to the wraps—in addition to the vegetables that are already in the filling, of course. I love to add cucumber slices and lettuce leaves. Tomato slices, thinly sliced radish, red onion, and additional fresh herbs would all make nice additions.

If you’d like to add more plant protein to the wraps, you could add smoky tempeh slices, strips of smoked tofu, soy curls, or a vegan bacon of choice.

It’s also worth saying that the broccoli in the wrap filling can be substituted as well. I can never get enough broccoli, but steamed kale, cauliflower rice, or shredded collard greens would be nice, too.

As for the wraps themselves, I love using a whole grain wrap here. But it’s hard to beat the fun color of spinach wraps, if you have them on hand 🙂

Best lentils for lentil tahini wraps

I most often use black or green lentils in the lentil tahini wraps. But most types of lentils, including brown and pardina lentils, will work in the recipe.

The only type of lentil that I don’t recommend for the wraps is red lentils, which become a little too mushy to work in the filling.

The Vegan Week

Embrace the joy of eating homemade food every day with the hearty and wholesome recipes in The Vegan Week.

Whether you have three, two, or even just one hour of time to spare, The Vegan Week will show you how to batch cook varied, colorful, and comforting dishes over the weekend.

Make ahead & storage options

The lentil tahini wraps can be incorporated into a meal prep routine in a number of ways.

First, you can prepare the lentil vegetable filling up to three days before storing your wraps. Once made, it can be frozen for up to four weeks.

You can also prepare the wraps themselves up to two days before eating. If you do this, I recommend adding vegetables that aren’t too juicy—like shaved carrots and lettuce—to the filling, rather than tomatoes.

Lentil tahini wraps are being prepared on a white work surface. They're stuffed with cucumber slices and a lentil vegetable filling.
A cream colored, rimmed serving plate holds a whole grain wrap that has been sliced in half crosswise. It's filled with vegetables and legumes.
4.31 from 43 votes

Lentil Tahini Wraps

Author – Gena Hamshaw
Yields: 4 servings


  • 1 cup green, black, or brown lentils (200 g)
  • 3 carrots
  • 1 cup steamed broccoli (or another green, such as raw or steamed kale, spinach, or arugula)
  • 5 tablespoons tahini
  • 2 1/2 tablespoons freshly squeezed lemon juice
  • 1 clove garlic (or 1/4 teaspoon garlic powder)
  • 1/4 cup parsley leaves
  • 1/2 teaspoon fine salt
  • freshly ground black pepper to taste
  • 4 wraps of choice
  • lettuce leaves, tomatoes, cucumber slices, or any other wrap fillings you like


  • Bring a medium sized pot of water to a rolling boil. Add the lentils. Boil the lentils for 25 minutes, or until tender. Drain the lentils and set them aside—you should have about 3 cups.
  • Peel and trim the carrots. Use a food processor to grate them. Switch the grating attachment to the S blade. Place the cooked lentils, broccoli, tahini, lemon juice, garlic, parsley, and salt into the food processor. Pulse about 20-30 times, or until the mixture is broken down significantly, but not pureed. 
  • Taste the lentil mixture. Add freshly ground black pepper to taste. Adjust the salt and lemon juice to your liking. 
  • Pile about 3/4 cup of the lentil mixture into a wrap. Add lettuce leaves and any other fillings you like. Fold in the sides and bottom of the wrap and wrap it up snugly. Slice and serve. Enjoy!


A vegan lentil tahini wrap has been sliced in half. It's placed, cut side up, on a cream colored serving dish.

The lentil tahini wraps are really simple, but they’re a refreshing departure from the vegan BLTs, Tofurky mixtures, and hummus sandwiches that I lived on during lockdown. I love that they’re an easy vehicle for greens, and I know that I’ll be making them often through the seasons.

I hope that the wraps find their way into your lunch routine sometime soon!


This post may contain affiliate links. If you use these links to buy something I may earn a commission. Visit my privacy policy to learn more.

Categories: Recipes, Main Dishes
Ingredients: Lentils
Dietary Preferences: Gluten Free, No Oil, Soy Free, Tree Nut Free, Vegan
Recipe Features: Meal Prep, Quick & Easy

Leave a Comment

4.31 from 43 votes (38 ratings without comment)

Star ratings help other readers to find my recipes online. If you loved this recipe, would you please consider giving it a star rating with your comment?

Thank you for your feedback. I'm grateful for your presence in this space!


Your email address will not be published. Required fields are marked *

Recipe Rating

  1. Loved this recipe, it’s definitely a keeper since it can be changed up with whatever you have. I used red lentils with bulgar as the base and it worked great. Didn’t have broccoli, so I used Swiss chard and beet greens that I lightly blanched. They added really nice color. I wrapped mine up with tzatziki and arugula. I’m going to follow your recipe next time and wrap it up with shredded cabbage to have some crunch.

  2. 5 stars
    This turned out divine. I added a little zest from the lemon (about a tsp) because I love that lemon-y kick and doubled the garlic. This is a keeper for delicious, fast lunches!

  3. 5 stars
    I was actively looking for recipes to help me eat more beans and legumes when I came across your Grains, Greens and Beans recipe. I made it right away yesterday and loved it! Then I started looking through your entire website and found quite a lot of recipes that I’ve been thinking about but not sure how to put together. I made these wraps today and again, great flavors. On my second wrap, I put a little of your “yum sauce” from the Grains, Greens and Beans recipe on the wrap. Double yum!

  4. 5 stars
    I looked at this recipe a while ago, but haven’t got around to making it. Sadly, it sounded great for today’s lunch, but I did not have wraps on hand – however, I did have some lentils from last night in the fridge, as well as lemon and tahini. I also had some sourdough bread, and thought “what the heck?” Turns out these tahini-lemon lentils are also delicious as a sandwich spread! I didn’t have carrots or crunchy veggies either but I processed the lentils with olive oil soaked sun dried tomatoe and baby kale. Piled it on the sourdough bread with quinoa and more baby kale and and sundried tomatoes, and ended up having the most surprisingly easy and tasty lunch! I will have to go back to prepare the wraps as written here, but tahini/veg/lentil spread is absolutely being added into my regular lunch rotation.

  5. 1 star
    I can’t say this was one of my favorite of your recipes, sadly. I made it as stated except I used red lentils. It was so bland my partner and I decided to toss out the leftovers. My partner is one of the most easygoing eaters so for him to not be willing to eat something again says quite a bit. I think there just weren’t enough flavorful ingredients (lemon, parsley, etc.) to outweigh all of the lentils, carrots, and broccoli. Maybe it was because I used red lentils? I see some other people liked it, so maybe that was it.

    • Sorry to hear that. I do state in the post not to use red lentils. Otherwise, the seasonings can definitely be increased if you’re craving a more vibrant flavor profile for the wraps.

  6. This was DELICIOUS Gena! We made wraps for dinner and had enough for a sandwich the next day and as a snack with some crackers. Will definitely be making this on repeat!

    • I like the wraps from Angelic Bakery and the whole wheat wraps from Maria and Ricardo’s, as well as the whole wheat soft flour tortillas from Mission.

  7. 5 stars
    It’s also my summer of sandwiches! Especially now that our tomato plants have finally ripened their fruit. I miss health food store deli cases, and this looks so good. Making this weekend!