Lentil Dal Wraps Recipes

LENTIL DAL WRAPS

Lentil Dal Wraps image

Make and share this Lentil Dal Wraps recipe from Food.com.

Provided by dicentra

Categories Lunch/Snacks

Time 40m

Yield 4 serving(s)

Number Of Ingredients 13

Ingredients

1 tablespoon vegetable oil
2 cups vertically sliced vidalia onions or 2 cups other sweet onion
1 cup dried small red lentil
1 tablespoon chopped peeled fresh ginger
1/4 teaspoon crushed red pepper flakes
1 cinnamon stick
2 cups water, divided
1 cup reduced-sodium fat-free chicken broth
1 1/2 tablespoons fresh lemon juice
1/2 teaspoon salt
4 (1 1/2 ounce) flat bread (such as Flatout)
1/4 cup plain fat-free yogurt
1/2 cup julienne-cut cucumber

Steps:

Heat oil in a medium saucepan over medium heat. Add onion; cook 5 minutes or until tender, stirring occasionally.
Add lentils, ginger, pepper, and cinnamon; cook 10 minutes, stirring occasionally. Stir in 1 cup water and broth; bring to a boil.
Reduce heat, and simmer 10 minutes. Add remaining 1 cup water and juice, and cook 30 minutes or until thick, stirring occasionally.
Stir in salt. Remove cinnamon stick; cool lentil mixture completely. Spread about 1/2 cup mixture over each flatbread.
Spread 1 tablespoon yogurt over each serving; divide cucumber evenly among flatbreads. Roll up. Cover and chill.

Nutrition Facts : Calories 242.5, Fat 4.6, SaturatedFat 0.7, Cholesterol 0.3, Sodium 311.2, Carbohydrate 38.9, Fiber 6.4, Sugar 5, Protein 13.7

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