Rainbow Wrap with Dried Tomato & Red Lentil Hummus

Rainbow Wrap with Dried Tomato & Red Lentil Hummus

WRAPS! Did you notice that there is not a single wrap recipe on Judilicious & Nutritious yet? Well, I did notice and it was about time for a little wrap-update. That’s why I’m delivering this delicious and nutritious dish to you – packed with colours, crunch, freshness, smoothness and lots and lots of flavour! Wraps are something I really eanjoy eating because you can fill them with anything you want: legumes, spreads, veggies, salads, cheese, anything! I hope that you will enjoy this colourful rainbow wrap as much as I did because as soon as I finished taking these mouthwatering photos, I ate every last crumb! 

good news about those lentils

Lentils are a type of legume (such as beans, lupins, peanuts and peas) and are cultivated for their seeds, which is what we ultimately consume. They contain fiber which has cholesterol-reducing effects and helps to manage blood sugar levels by providing us with slow-burning complex carbohydrates. While lentils barely have any fat, they are a good source of protein (~ 9g/100g), which may be interesting to know for vegetarians and vegans. Also, if you are feeling a little low in energy, try to incorporate some more lentil dishes in your diet, as they help to replenish your iron stores. Iron is essential for metabolism and energy production because it transports oxygen throughout your body. Rather than consuming energy drinks and granola bars, iron may be what we’re lacking! In addition to this, lentils are rich in folate (also referred to as vitamin B9, which allows your body to create plenty of new cells) and manganese (which plays a role in development and metabolism). The bottom line is this: lentils are delicious and nutritious and if you don’t already cook with them regularly, you should start eating them today! 

Prep Time: 15 min

Cooking Time: 15 min

Total Time: 30 min

Servings: 2-3

For this recipe you will need: 

4 corn tortillas

2 carrots

½ cucumber

1 avocado

½ lemon, juiced

2 cups red cabbage, finely sliced

1 tbsp sesame oil

salt & pepper to taste

handful fresh parsley, roughly chopped

2 tbsp sesame seeds, toasted


For the lentil hummus: 

1 cup red lentils, uncooked

2 cups water

5-6 dried tomatoes

1 clove of garlic

½ tsp cumin

1 tbsp tahini

½ lemon, juiced

salt & pepper to taste


to serve: 

lemong wedges



  1. To make the guacamole, mash the avocado in a bowl with a fork and add lemon juice, salt and pepper.
  2. Slice the cucumber, carrots and red cabbage and place in a big bowl. Pour over sesame oil, pepper and salt.
  3. For the lentil hummus, cook the lentils in 2 cups of water along with the dried tomatoes. Allow to simmer for 15 minutes or until they are cooked and soft. With a food processor, turn them into a smooth, creamy hummus along with lemon juice, garlic, tahini, cumin, salt and pepper. You may have to add a little bit more water to achieve a creamier texture. 
  4. Quickly heat the wraps up in a frying pan or oven, then spread lentil hummus and guacamole on them, top with the veggies, freshly chopped parsley and toasted sesame seeds. Serve with lemon wedges for extra freshness. Fold the wraps and dig in! 

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