Easy Lentil Feta Wraps

Vegetarian
Very Healthy
Health score
67%
Easy Lentil Feta Wraps
35 min.
6
512kcal

Suggestions

Ingredients

  • 15 ounce brown lentils canned
  • 0.3 cup cooking wine dry white
  • ounce feta cheese crumbled
  • 0.5 pound mushrooms fresh sliced
  • cloves garlic minced
  • 0.3 cup kalamata olives chopped
  • tablespoons olive oil 
  •  shallots finely chopped
  • 0.5 cup tomatoes chopped
  • 8-inch tortillas whole wheat ()

Equipment

  • sauce pan
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 250 degrees F (120 degrees C). Wrap the tortillas in aluminum foil, and warm in the oven about 10 minutes, until soft.
  2. Heat the olive oil in a saucepan over medium heat, and saute the garlic, shallots, and mushrooms 5 minutes, until lightly browned.
  3. Pour in the wine, and scrape up any browned bits from the bottom of the saucepan.
  4. Mix in the lentils, and cook 2 minutes, just until heated through.
  5. Fill each tortilla with a portion of the lentil mixture, and fold or roll. Top with feta cheese, olives, and tomatoes.

Nutrition Facts

Calories512kcal
Protein20.45%
Fat27.3%
Carbs52.25%

Properties

Glycemic Index
32.77
Glycemic Load
6.23
Inflammation Score
-8
Nutrition Score
28.110000060952%

Flavonoids

Malvidin
0.01mg
Catechin
0.33mg
Epicatechin
0.05mg
Hesperetin
0.04mg
Naringenin
0.12mg
Apigenin
0.01mg
Luteolin
0.04mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.09mg
Gallocatechin
0.1mg

Nutrients percent of daily need

Calories:512.15kcal
25.61%
Fat:15.51g
23.86%
Saturated Fat:4.62g
28.86%
Carbohydrates:66.79g
22.26%
Net Carbohydrates:41.51g
15.09%
Sugar:5.08g
5.65%
Cholesterol:16.82mg
5.61%
Sodium:560.58mg
24.37%
Alcohol:1.03g
100%
Alcohol %:0.62%
100%
Protein:26.14g
52.27%
Fiber:25.28g
101.12%
Folate:356.95µg
89.24%
Manganese:1.03mg
51.63%
Vitamin B1:0.69mg
46.12%
Phosphorus:427.38mg
42.74%
Iron:6.86mg
38.11%
Zinc:4.21mg
28.06%
Vitamin B6:0.56mg
28%
Vitamin B2:0.47mg
27.53%
Copper:0.52mg
25.94%
Potassium:879.57mg
25.13%
Magnesium:98.44mg
24.61%
Vitamin B5:2.31mg
23.12%
Calcium:215.14mg
21.51%
Selenium:12.54µg
17.91%
Vitamin B3:3.52mg
17.6%
Vitamin E:1.68mg
11.19%
Vitamin K:9.28µg
8.84%
Vitamin C:6.59mg
7.99%
Vitamin B12:0.33µg
5.58%
Vitamin A:233.36IU
4.67%
Vitamin D:0.15µg
1.01%
Source:Allrecipes