Wild Rice and Lentil Wrap
Wild rice and lentil wraps are a quick, easy, and portable lunch or dinner option. They're also a great way to use up leftover rice and lentils. The filling is made with cooked wild rice, lentils, red onion, cilantro, parsley, olive oil, lemon juice, cumin, salt, and pepper. The wraps are then rolled up tightly and sliced in half. They can be served immediately or stored in the refrigerator for later.
Wild rice and lentil wraps are a modern invention, but the ingredients they're made with have a long history. Wild rice is a type of aquatic grass that has been harvested by Native Americans for centuries. Lentils are a type of legume that has been grown in the Middle East and Mediterranean region for thousands of years. Red onion, cilantro, parsley, olive oil, lemon juice, cumin, salt, and pepper are all common ingredients in cuisines around the world. The combination of wild rice and lentils in these wraps is a delicious and nutritious one. Wild rice is a good source of fiber, protein, and iron. Lentils are a good source of fiber, protein, and folate. The other ingredients in the wraps add flavor and nutrition as well. Red onion is a good source of antioxidants. Cilantro and parsley are good sources of vitamins A and C. Olive oil is a good source of monounsaturated fats. Lemon juice is a good source of vitamin C. Cumin is a good source of iron and manganese. Salt and pepper are essential for flavoring food. Wild rice and lentil wraps are a versatile dish that can be enjoyed for breakfast, lunch, or dinner. They're also a great option for packed lunches or picnics.
Wild Rice and Lentil Wrap Wild Rice and Lentil Wrap Wild Rice and Lentil Wrap Wild Rice and Lentil Wrap
Prep time: 15 | Cook time: 0 | Serves: 4
Ingredients
  • 1 cup cooked wild rice
  • 1 cup cooked lentils
  • 1/2 cup finely chopped red onion
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • 4 whole-wheat tortillas
Instructions
  1. In a large bowl, combine the wild rice, lentils, red onion, cilantro, parsley, olive oil, lemon juice, cumin, salt, and pepper.
  2. Mix well until all ingredients are evenly combined.
  3. Spread 1/4 of the lentil mixture onto each tortilla.
  4. Roll up the tortillas tightly and slice in half.
  5. Serve immediately or store in the refrigerator for later.
Why It Works
  • The combination of wild rice and lentils provides a complete protein.
  • The red onion, cilantro, parsley, olive oil, lemon juice, cumin, salt, and pepper add flavor and nutrition to the wraps.
  • The wraps are easy to make and can be customized to your liking.
  • The wraps are portable and make a great option for packed lunches or picnics.