This vegan spicy lentil wrap is great for meal prep and a perfect on-the-go healthy meal.

Even though I’ve had more time on my hands than ever, I’ve been feeling pretty burned out with cooking. Just because we technically can cook every meal, doesn’t mean we want to go to the trouble three times a day. I don’t have a dishwasher so every meal means more things to hand wash. I’ve been feeling like a human pot-cleaning machine lately 😝.

While at Trader Joe’s the other day I picked up one of my favorite to-go meals: their Spicy Lentil Wrap. This is so easy to take on hikes, eat while watching a webinar, or when I’m just feeling lazy. I started looking at the ingredients and realized how calorie-dense they were and so much sodium!

This seemed like the perfect thing to figure out how to make a version that worked with the way I like to eat. Once the unrolling investigation began, I found out that there was essentially NOTHING in these wraps. The volume of the stuffing is crazy small. Maybe a total of 3 tablespoons of lentils and a bit of cabbage. They’re basically just bread with a bit of spice. Not my vibe.

So I went to work and made an awesome dupe! I made about four of the wraps and then got creative with the rest of the lentils, so feel free to use this recipe the way that works best for you. I actually heated part of it up and ate it like soup with a piece of bread. Delicious. I also used it on a tortilla with some corn, avocado, and hummus to mix it up.

The wraps last at least three days in the fridge after rolling (I ate them too quickly to know if they last more!), but I would guess they would stay good up to five days.

A note about the lavash bread: the calories for the sheet can vary anywhere from 100 to 400 calories per sheet. I found these Atoria’s ones at my local grocery store and they have about 120. Just something to be mindful of if you’re trying to keep this as a low-calorie option!

I hope you enjoy the recipe and take them on an adventure for an easy meal! To the recipe ->

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Vegan Spicy Lentil Wrap [TJ’s Dupe]




  • 1/4 cup yellow onion
  • 1 clove of garlic
  • .5 cup of red lentils
  • 1.25 cups of water
  • 1 tsp of cumin
  • 1/2 green onion
  • 1 tsp dried parsley
  • 2 tsp lemon juice
  • 2 tsp chili garlic sauce
  • 1/8 tsp black pepper
  • 1/8 tsp salt


  • 4 tbs of tahini
  • 4 tsp of lemon juice
  • 2 tsp of dried parsley
  • 1/4 tsp of salt
  • 1/2 tsp of syrup
  • 1/4 tsp of pepper
  • 1/2 cup of water


  • 5 sheets of lavash bread
  • 2 cups of shredded cabbage
  • 2 cups of spinach
  • Optional: shallots, green onions, jalapeños


  1. In a large pot, add finely diced onions and garlic with a splash of water. Cook until translucent on medium heat for 5 minutes.

  2. Rinse your lentils in cold water and strain the water out. Get all that dust off.

  3. Add the lentils and all other ingredients in the base: water, green onion, cumin, parsley, lemon juice, chili garlic sauce, salt, and pepper.

  4. Bring to boil, lower the heat, cover and simmer until all the liquid is absorbed. This will be about 10 minutes for split red lentils or 15-20 minutes for whole ones. The lentils should be softer and falling apart more than regular lentil preparation.

  5. While the lentils cook, mix up the sauce ingredients with a whisk or fork: tahini, lemon juice, dried parsley, salt, pepper, syrup, and water.

  6. After the water is absorbed, get a potato masher or flat spoon and mash it up. We want it close to a paste with some chunks remaining. If you have time, put it in the fridge to solidify for 30 minutes. If not, you can move on.

  7. Grab your lavash and put 1/3 of a cup of the mixture on the flatbread at the front and smooth evenly across in a 2-3 inch section. Lay your spinach, cabbage, and any other elements you desire next to it. You should leave around a third of the end empty. Roll starting at the lentils away from you and end with the empty space. Dip into the sauce and enjoy!

  8. These can be stored pre-rolled in the fridge for up to four days.


  • Serving Size: 1 wrap
  • Calories: 300
  • Sugar: 3g
  • Sodium: 192mg
  • Fat: 9g
  • Carbohydrates: 38g
  • Fiber: 8g
  • Protein: 22g

Keywords: lentil, vegan, spicy


  1. I just tried this! Was very simple, quick and very delish!! Added sriracha garlic to the sauce as well….YUM!! 😋🤩

  2. You are my HERO!!! TJ’s Spicy Lentil Wrap is my favorite BUT I soooo agree with you on the calories and the insane amount of sodium. Glad to meet someone that looks at that stuff too. Ok, so I made your wrap and it was Amazingly delicious but I have to admit, my family scarfed it down. Yes, it was that GOOD!! So, I will make them again soon and try my best to not eat it before sharing a photo of it.

  3. Pingback: Veganuary Round-Up: 15 Easy and Delicious Recipes - Fueled For Adventure

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