Trader Joe’s Lentil Wrap Recipe: A Tasty and Nutritious Delight

Lentils are an excellent source of plant-based protein, and when you combine them with the variety of delicious products available at Trader Joe’s, you’re in for a nutritious and flavorful treat. In this article, we’ll explore a scrumptious Trader Joe’s Lentil Wrap recipe that’s easy to make and perfect for a quick and healthy meal. Get ready to satisfy your taste buds and nourish your body with this wholesome creation.

Why Choose Lentils for Your Wraps?

Before we dive into the recipe, let’s talk about why lentils make such an outstanding choice for a wrap. Lentils offer numerous health benefits, making them a fantastic addition to your diet:

1. Protein Powerhouse

Lentils are packed with plant-based protein, making them an excellent choice for vegetarians and vegans. They can also be a great alternative to meat for those looking to reduce their meat consumption.

2. Rich in Fiber

These little legumes are rich in dietary fiber, promoting good digestion and providing a sense of fullness, which can help control appetite.

3. Heart-Healthy

Lentils are known for their heart-healthy properties. They can help reduce the risk of heart disease due to their high fiber content and the presence of folate and magnesium.

4. Packed with Nutrients

Lentils are a good source of essential vitamins and minerals, including iron, potassium, and B-vitamins, which are vital for overall health.

Now that we’ve established why lentils are an excellent choice for your wraps, let’s get into the delicious recipe.

Trader Joe’s Lentil Wrap Recipe


  • 1 cup dried green or brown lentils
  • 1 cup water
  • 1 cup vegetable broth
  • 1 cup Trader Joe’s Tzatziki Sauce
  • 1 cup Trader Joe’s Mediterranean Hummus
  • 1 cup diced tomatoes
  • 1 cup diced cucumbers
  • 1 cup chopped fresh spinach
  • 1 cup crumbled feta cheese
  • 4 large whole-wheat tortillas


  1. Cook the Lentils: Start by rinsing the dried lentils under cold water. In a medium saucepan, combine the lentils, water, and vegetable broth. Bring to a boil, then reduce the heat and let the lentils simmer for 20-25 minutes, or until they are tender but not mushy. Drain any excess liquid and set the lentils aside to cool.
  2. Prepare the Wraps: Lay out your whole-wheat tortillas on a clean, flat surface. Spread a generous portion of Trader Joe’s Tzatziki Sauce and Mediterranean Hummus on each tortilla, leaving some space around the edges for wrapping.
  3. Layer the Ingredients: On each tortilla, evenly distribute the cooked lentils, diced tomatoes, cucumbers, chopped spinach, and crumbled feta cheese.
  4. Wrap It Up: Fold the sides of the tortilla in, then roll it up from the bottom to create a tight wrap. You can secure it with a toothpick if needed.
  5. Serve and Enjoy: Your Trader Joe’s Lentil Wraps are ready to enjoy! Serve them whole or slice them into halves for a more snackable option.

This recipe is not only quick and easy but also a wholesome and delightful meal option. It’s perfect for a busy lunch or dinner, and it’s sure to satisfy your cravings for something both nutritious and delicious.

Tips for Customizing Your Lentil Wraps

While the basic recipe is already a winner, you can customize your Trader Joe’s Lentil Wraps to suit your taste preferences. Here are some ideas:

1. Spice It Up

If you like a bit of heat, consider adding some red pepper flakes, hot sauce, or chopped jalapeƱos to give your wraps a spicy kick.

2. Fresh Herbs

Fresh herbs like cilantro, mint, or parsley can add a burst of freshness to your wraps. Simply chop them up and sprinkle them over the other ingredients before wrapping.

3. Pickled Vegetables

For a tangy twist, you can include pickled vegetables such as onions, carrots, or even pickles. They’ll add a zesty crunch to your wraps.

4. Different Cheeses

While feta is a fantastic choice, you can experiment with different cheeses like goat cheese, cheddar, or mozzarella to discover new flavor combinations.


Trader Joe’s Lentil Wrap recipe is a delightful way to enjoy a nutritious and tasty meal. Lentils, with their protein and fiber content, are the perfect foundation for a hearty and satisfying wrap. By combining them with Trader Joe’s flavorful products and your favorite fresh ingredients, you’ll have a go-to meal that’s easy to make and absolutely delicious.

So, next time you’re looking for a quick, wholesome, and satisfying meal, try making these wraps. They’re versatile, customizable, and perfect for lunch, dinner, or even a quick snack. Enjoy the goodness of lentils and the convenience of Trader Joe’s products in every bite.

For more ideas, recipes, and cooking tips and tricks, please visit us at Vegan Food Kansas City.

Frequently Asked Questions

1. Can I use other types of lentils for this recipe?

  • Yes, you can use different types of lentils like red or black lentils, but be mindful that the cooking times may vary. Follow the package instructions to ensure they are cooked to the desired tenderness.

2. Are there any other sauces that go well with these lentil wraps?

  • Absolutely! Trader Joe’s offers a variety of sauces and dressings that can complement your lentil wraps. You can experiment with different flavors like harissa, tahini, or even a simple vinaigrette.

3. Can I make these wraps in advance for meal prep?

  • Yes, these wraps are excellent for meal prep. You can prepare the filling in advance and assemble the wraps just before eating to ensure the tortillas remain fresh and don’t become soggy.

4. Are there any gluten-free options for the tortillas?

  • Yes, if you have dietary restrictions, you can find gluten-free tortillas at Trader Joe’s or other grocery stores. You can use these tortillas to make a gluten-free version of the lentil wraps.

5. Are there any other Trader Joe’s products that pair well with these wraps?

  • Trader Joe’s offers a wide range of products, such as their assortment of olives, sun-dried tomatoes, or marinated artichoke hearts, which can add extra flavor and texture to your lentil wraps. Feel free to get creative and try different combinations to suit your taste.