Lentil, Apple, and Turkey Wrap

Dairy Free
Health score
42%
Lentil, Apple, and Turkey Wrap
45 min.
6
291kcal

Suggestions


Are you looking for a delightful yet wholesome lunch option that’s both satisfying and easy to prepare? Look no further than our Lentil, Apple, and Turkey Wrap! This recipe combines nutritious ingredients to create a flavorful wrap that is perfect for any meal of the day, whether it's a hearty lunch or a light dinner. With its vibrant mix of fresh produce and tender lentils, this dish not only excites the taste buds but also nourishes the body.

Dairy-free and packed with protein, this wrap caters to various dietary preferences while still delivering on taste. The earthy flavors of brown and French green lentils complement the sweetness of diced Fuji apples and the savory notes of thinly sliced turkey. Each bite is a harmonious blend of textures and flavors, from the crisp Bibb lettuce to the juicy tomato.

Ready in just 45 minutes, this recipe is perfect for meal prep, allowing you to enjoy delicious homemade wraps throughout the week. Plus, the versatility of using whole-wheat lavash or flour tortillas means you can customize it to your liking. Whether you’re on a health kick or just craving something deliciously different, these Lentil, Apple, and Turkey Wraps are sure to become a new favorite in your kitchen.

Ingredients

  • 0.5 head boston lettuce 
  • servings pepper black freshly ground to taste
  • large carrots peeled chopped
  • stalks celery chopped
  • cup brown lentils dried
  • 0.5 cup green lentils dried french
  • sprig thyme sprigs fresh
  • small fuji apple diced cored
  • teaspoon kosher salt 
  • sheets flour tortilla whole-wheat cut in half crosswise, or 6 () flour tortillas
  • tablespoon juice of lemon freshly squeezed
  • cups chicken stock low-sodium
  • teaspoons olive oil extra virgin extra-virgin
  • medium tomatoes diced cored seeded
  • 0.8 pound turkey breast thinly sliced

Equipment

  • bowl
  • sauce pan

Directions

  1. Place the stock, lentils, celery, carrot, thyme, and salt in a medium saucepan and bring to a boil. Reduce heat to low and simmer until the lentils are tender, about 30 minutes, depending on the lentils. (If they begin to dry out, add water as needed.)
  2. Remove and discard the thyme.
  3. Drain and transfer the mixture to a bowl; let cool.
  4. Fold in the tomato, apple, lemon juice, and olive oil. Season with the pepper.
  5. To assemble a wrap, place 1 lavash sheet on a clean work surface.
  6. Spread some of the lentil mixture on the end nearest you, leaving a 1-inch border. Top with several slices of turkey, then some of the lettuce.
  7. Roll up the lavash, slice crosswise, and serve. If using tortillas, spread the lentils in the center, top with the turkey and lettuce, and fold up the bottom, left side, and right side before rolling away from you.
  8. Cooking time for lentils can vary, depending on their age and variety, so taste them while they cook and add liquid as necessary. Simmer (don't boil) to prevent them from breaking down too quickly.

Nutrition Facts

Calories291kcal
Protein38.11%
Fat11.89%
Carbs50%

Properties

Glycemic Index
51.51
Glycemic Load
5.15
Inflammation Score
-10
Nutrition Score
26.343478197637%

Flavonoids

Cyanidin
0.39mg
Catechin
0.49mg
Epigallocatechin
0.06mg
Epicatechin
1.87mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.17mg
Apigenin
0.39mg
Luteolin
0.26mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
1.57mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:291.32kcal
14.57%
Fat:3.94g
6.07%
Saturated Fat:0.75g
4.68%
Carbohydrates:37.32g
12.44%
Net Carbohydrates:21.07g
7.66%
Sugar:5.29g
5.87%
Cholesterol:30.62mg
10.21%
Sodium:579.13mg
25.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.44g
56.89%
Fiber:16.25g
65.02%
Folate:255.77µg
63.94%
Vitamin A:2737.32IU
54.75%
Vitamin B3:9.41mg
47.07%
Phosphorus:418.59mg
41.86%
Vitamin B6:0.78mg
39.04%
Manganese:0.75mg
37.45%
Vitamin B1:0.47mg
31.42%
Potassium:917.11mg
26.2%
Iron:4.64mg
25.79%
Selenium:17.12µg
24.46%
Vitamin K:24.95µg
23.77%
Zinc:3.32mg
22.11%
Magnesium:83.18mg
20.8%
Copper:0.39mg
19.67%
Vitamin B5:1.59mg
15.92%
Vitamin B2:0.27mg
15.69%
Vitamin C:8.92mg
10.81%
Vitamin B12:0.51µg
8.58%
Calcium:60.95mg
6.1%
Vitamin E:0.76mg
5.07%
Source:Epicurious