These Lentil Burger Wraps are a simple weeknight meal that’s ready in about 30 minutes. A vegetarian burger with hummus and watercress is wrapped in a flour tortilla. This healthier classic is filling, delicious, and economical!
Hello everyone! I’m Sara Maniez from Life’s Little Sweets! These Lentil Burger Wraps are so simple to make and very easy on your wallet. I paid only 99 cents for a bag of lentils and didn’t even use the whole bag to make 17 lentil burgers! If you are a reader of my blog, you will know that I am all about minimalism that works for us, being resourceful (my word for frugal), and I make food for my family with a budget in mind. All you need for this recipe are dry lentils, some Panko bread crumbs, Worcestershire sauce, salt, pepper, watercress (or your favorite green), and tortilla wraps. In our house, we have these ingredients as pantry staples, so it’s pretty simple to throw this sandwich together with those few ingredients and a little over 30 minutes.
Meal Plan with Lentil Burger Wraps
One of the best things about this recipe is that is it makes 17 lentil burgers (at 1/4 cup for each) – hello healthy meal planning for the week! I use one to two lentil burgers per wrap, depending on the size of the wrap. Let’s say that’s 8-16 servings (the extra one being a bonus!). Don’t think you will be stuck with too many because we found that we wanted to have seconds and thirds. My husband and I love having these on hand for easy, family lunches. If you weekly meal prep, this is a recipe you’ll want to try.
Pulses (dried seeds) are so in right now and healthy is always in because we are what we eat. Lentils are known for being heart healthy, good for lowering cholesterol, great for digestive health, and stabilizing blood sugar.
You can easily use store-bought hummus or you can try one of my many homemade hummus recipes if you wish. For this recipe, I did make homemade flour tortillas, but feel free to use store bought to save time.
I love watercress and that is what I used for the green in these wraps. Watercress was always my “go-to” green for sandwiches when I was pregnant with my first child because it’s so nutrient dense and healthy. It’s a heart-healthy food that’s good for your cholesterol. It has antioxidants and calcium – these are just a few of the benefits. I love the “peppery” flavor that watercress adds and all the wonderful nutrients it offers. I usually just buy it pre-washed in a bag for convenience. It’s probably less expensive if you purchase it bundled, just make sure you give it a good rinse and let it dry before using.
I love how these wraps are so healthy, yet they fill you up without leaving you feeling stuffed and heavy. I tried them out on my husband for one of our dinners since we are trying to eat healthy in the new year (my husband wants to eat food to meet his cholesterol requirements and I want to lose the baby weight from having my son). He absolutely loved them!
For those of you who aren’t totally convinced by these Lentil Burger Wraps and worry about missing the meat or flavor, I say, why not try some of your favorite BBQ sauce (or whatever sauce/dressing you love) or add some shredded carrot for some more texture and crunch?
What’s are Lentil Burger Wraps without Hummus?
Don’t be afraid to slather these Lentil Burger Wraps with hummus. The more hummus and greens you can fit in the wraps, the better. You can also get creative and crumble these lentil burgers on pasta (or spaghetti squash or veggie noodles) with sauce if you want to have some more variety for serving.
If you want to make these vegan, I hear you! I suggest you experiment with adding rice to the mixture and you can make flaxseed “eggs” to help bind everything together.
- 2 cups dry lentils
- 4 cups water
- 1 tsp Worcestershire sauce
- 1 tsp Kosher salt
- 1/2 cup Panko bread crumbs (or more if you find the mixture to be too wet for your liking)
- 2 large eggs
- 1 tbsp coconut oil or frying oil of your choice, plus more for frying the lentil burgers
- Watercress or green of your choice, amount to taste
- Hummus (homemade or store bought)
- Medium or large flour tortillas (homemade or store bought)
- Fresh ground pepper to taste, for serving
- Cook lentils on the stove top or in a pressure cooker (I highly recommend the Instant Pot as an easy option).
- In a medium or large pot, add 4 cups water, 2 cups dry lentils, and 1 tsp salt. Bring to a boil and lower to a simmer and cover. Cook until lentils are tender and all water is absorbed. This process should take 15-20 minutes total.
- Add 2 cups lentils, 4 cups water, and 1 tsp salt. Set to "Multigrain" function with the quick release handle on "pressure" and allow to cook. When finished, before opening the lid, make sure the pressure valve is down and the quick release handle is set to "venting". The process to cook the lentils in the Instant Pot should take about 15 minutes (depending on your model) and about 10 minutes after you release the pressure on the quick release handle.
- In a large mixing bowl, add the cooked lentils, bread crumbs, 2 eggs, and 1 tsp Worcestershire sauce. Using a 1/4 cup measure, scoop the mixture and form the burgers with your hands and put them on a plate. Using a stove top grill pan, add 1 tablespoon of coconut oil (or frying oil of your choice). Allow the oil to evenly coat the pan, add 4-5 burgers depending on how many the pan will fit. Fry on medium heat for 3-4 minutes, adjust the heat, if the pan is getting too hot to avoid overheating the oil. After 3-4 minutes, flip the lentil burgers over on their other side and cook an additional 2-3 minutes or until crispy and lightly browned. Transfer the cooked lentil burgers to a clean plate, add more oil to the pan, if needed, and fry the next batch. Repeat until all the lentil burgers are cooked.
- Add 1-2 lentil burgers, sliced in half. Add the desired amount of hummus, add the desired amount of watercress or green of your choice. Add more salt and pepper to taste. Slice in half and enjoy!
Home Chef Tips: 1. Make these on the weekend, ahead of the week for your weeks worth of lunches! 2. If you prefer, you can substitute the watercress for shaved Iceberg lettuce or cabbage, butter lettuce, spring greens, or baby kale. 3. Serving suggestion: You can add thinly sliced onion to add more flavor to the wraps.
We hope you enjoy these Lentil Burger Wraps from SoFabFood Home Chef, Sara from Life’s Little Sweets, as much as we do. If you love this recipe, you can find more like it by visiting our Vegetarian Section. For daily recipe inspiration, like us on Facebook and follow us on Pinterest. Enjoy!