Spicy Vegan Lentil Wrap with Baja Sauce
A low-fat vegan sandwich spread perfect for a wrap or any other sandwich

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Spicy Vegan Lentil Wrap with Baja Sauce

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Adjust Servings:
Spicy Lentil Spread
1/2 cup Red Lentils
3/4 cup Bulgar fine grain bulgar
1 medium, finely chopped White Onion
2 cloves, minced Garlic
2 teaspoons Cumin
1 teaspoon Red Pepper Flakes
2 Tablespoons Parsley
1 teaspoon Salt
1 teaspoon Fresh Ground Pepper
Vegetable Sandwich Filler
2 cups Fresh Spinach
1, sliced White Onion
2 cups Shredded Carrots
2,sliced Avocado
Baja Sauce
1/2 cup Silken Tofu or Low-Fat Vegenaise Choose Silken Tofu if following a low-fat vegan diet
2 whole with a teaspoon of sauce Adobo Chili Peppers
2 cloves Garlic
2 Tablespoons Lime Juice
Vegan Wrap or Lavash

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A panini grilled wrap filled with a lentil bulgar spread, with fresh vegetables and spicy Baja sauce

  • 55
  • Serves 6
  • Easy


  • Spicy Lentil Spread

  • Vegetable Sandwich Filler

  • Baja Sauce

  • Vegan Wrap or Lavash



Trader Joes has a few pre-made vegan sandwich options that are great  emergency “go to” meals on the fly. I purchased a spicy lentil wrap one afternoon, so I wouldn’t starve in an airport prior to a flight.

Although perfectly delicious, the wrap was a bit oily and the sauce definitely not compliant. I decided to try making my own, oil free, and I mastered it on the first try.

Honestly, I don’t understand why everyone puts oil in everything.  More importantly, the spicy lentil sandwich spread tasted better without any oil. I have yet to understand why people put oil in everything.

In order to mimic the sandwich I used similar ingredients: fresh spinach, shredded carrots, avocado (optional) and white onions. You can use a fat-free Lavash bread, or I used a vegan spinach wrap from Whole Foods.

The sandwich filling requires very few ingredients. Although simple to make, the lentils and burger have to cook, so you can make the sandwich spread ahead of time in order to save time. Once the lentils are cooked, the bulgar cooks inside the lentils. This requires two waiting times.

In order to use my time wisely, I prepared the other ingredients while the lentils cooked. Then, I added the bulgar to the lentils. While the bulgar cooked inside the same pan as the lentils, I made the sauce. In less than an hour, we were eating oil-free, grilled sandwiches.

There are two options for sauce; one is low fat and the other has even less fat. So, you choose your option based on your dietary desires. The recipe yielded a lot of leftovers that were perfect for cold sandwiches during the week.

You can also opt for different vegetables for the sandwich: purple cabbage, or arugula. Red onion and tomato would also be fabulous.



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Cook Lentils and Bulgar

Combine lentils and 2 cups water in a small sauce pan.
Heat over medium heat.
Then bring to a boil and cover.
Reduce heat to simmer and cook for 20 minutes.
Turn off heat and and add bulgar.
Let stand for 30 minutes until all water is absorbed.


Sauté Onions and Add Lentil mixture

Sauté chopped onions and garlic until translucent.
Add lentil/bulgar mixture.
Stir in chopped parsley, cumin, and red pepper flakes.
Stir; cook for 5 minutes longer.
Remove from heat.
Let cool.


Pulse the Lentil/Bulgar Mixture

Using a food processor, pulse the lentil mixture.
You don't want it completely blended.
Only pulse about 5 fives, leaving the mixture chunky rather than the consistency of peanut butter.


Prepare the Baja Sauce

Combine all ingredients in a high speed blender.
I used a single cup blender.
Blend on high.
*If you desire a lower fat sauce, choose the silken tofu.


Assembling wraps

Pre-heat a panini maker to 375 degrees.
Lay a wrap or Lavash felt.
Spread lentil mixture in the middle of the wrap.
Add spinach, carrots, sliced onion, and sliced avocado.
Add Baja sauce to the middle of the wrap.
Fold sides first, and roll the wrap, pulling the sides in while you roll.
Place on the panini maker for 15 minutes, or until grilled.
Drizzle with Baja sauce on top.

Kathy Carmichael

Hi! My name is Kathy, I am a high school English teacher by day & vegan enthusiast and blogger by night. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines the health of us & our planet! :)

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