This is a delicious and easy vegetarian lentil burrito recipe that is perfect to make for a weeknight dinner. It is a quick-to-make meal that is full of inexpensive plant-based proteins. Do I dare say, its even better than take out?
Why Make A Lentil Burrito?
- Contains affordable heart-healthy plant protein
- Is extremely satiating
- Quick and easy to prepare
- Great for preplanning/ weekly meal prep
- Dairy-free and vegetarian
Is It Heart Healthy?
This lentil burrito recipe offers lentils which is a plant-based protein. Lentils are a heart-healthy ingredient since they are high in soluble fiber which can lower cholesterol levels and help reduce the risk of cardiovascular disease.
Lentils are one of 39 foods that can lower blood pressure and unclog arteries, which in turn improves heart health and the cardiovascular system.
Plant-based proteins are also packed in nutrients such as vitamins, minerals, antioxidants, fiber, and other compounds that improve health.
The recipe also includes pumpkin seeds (also known as pepitas) that are high in magnesium which can control blood pressure and reduce heart disease risk. Pepitas are also filled with nutrients such as fiber, protein and antioxidants.
Ingredients
- Whole Wheat Tortillas – white or whole grain wraps would also work here, your choice!
- Lentils – adds inexpensive plant based protein and heart healthy fiber
- Pepitas – for added nutrients and more heart healthy fiber
- Garlic, Chili powder, Cumin, Oregano, Paprika, Salt, Homemade Salsa – gives the “better than takeout” flavor
Purchasing Tips
Green Lentils
Green Lentils could be purchased dried or canned. If you purchase them dried, they are more economical but do require more labor. You will need to cook them on the stove top ahead of time which would add around 20 minutes to the total cook time of the dish.
For this recipe, I used canned lentils which saves me time and pre-planning. Canned lentils are typically sold with added salt as a perservative, but you can look for ones that are labelled “no salt added” or rinse them well before use to reduce the overall sodium content of the recipe.
Salsa
I’ve included a simple homemade salsa recipe here. Fresh, homemade salsa really enhances this dish to be restaurant worthy. Homemade salsa i is higher in nutrients and can be made in minutes. That being said, salsa could also be purchased premade as a quick alternative. Just beware that it may also contain a higher sodium level with more added perservatives.
Pepitas
When purchasing pepitas or pumpkin seeds, look for roasted and unsalted pepitas. If you cannot find roasted pepitas, you can buy them raw and roast them in the oven for 5-10 minutes at 325F or until they are a light golden color.
How To Make A Lentil Burrito
It is important to note that you can make this a vegan lentil burrito by omitting or substituting the plain Greek yogurt with a vegan alternative. This recipe can also be made gluten free by using corn tortillas.
In addition, you can meal prep the lentil burrito recipe by making the lentil filling and salsa ahead of time. When it’s time to eat, all you need to do is assemble it and voila!
Step-by-Step
To make the lentil burrito recipe, you first have to add all the ingredients for the lentil filling into a food processor and pulse until everything is combined but not all the way until smooth (we want to keep some of the texture from the pepitas).
Once the mixture is combined, place into a frying pan and heat through.
Next, we will make the salsa while the lentil filling is heating. Dice the tomatoes, red onion, and jalapeño (omit jalapeño if heat is not your thing). Combine all diced vegetables into a bowl and add the lime juice and pinch of salt. Allow this mixture to sit and marinate while you get all of the other ingredients together.
To assemble the burrito, heat your tortillas in the oven or micrwoave until warm, then to add the mashed avocado, warm lentil filling, and tomato salsa. You can add toppings of your choice like leafy greens, plain Greek yogurt, and a few additional roasted pepitas. Spinach can also be added to create a spinach burrito.
Now it’s time to roll up the burrito! Read this article if you are new to folding a burrito.
Leftovers
The plant-based lentil burrito recipe makes up to 4 servings. If you end up using less than 4 servings, do not fret because you can store the leftovers in an airtight container and place it in the refrigerator for up to 5 days.
Freezing is not recommended.
Video Tutorial
How To Eat A Lentil Burrito
Try it for:
- lunch or dinner
- as a lentil burrito bowl by omitting the tortilla and adding brown rice
- or add scrambed eggs to the recipe for a breakfast burrito
Variations
The lentil burrito recipe can be modified based on your preference. Some ideas:
- Instead of lentils, use your bean of choice – black beans would work well here too
- Other spices and seasonings could be used
- Add guacamole or other toppings like sauteed peppers, shredded carrots, sauteed onions, and coleslaw.
- As a lentil burrito bowl by omitting the tortilla and adding brown rice
Toppings
The recipe could be topped and filled in a variety of ways according to your liking! Here are a variety of topping/filling suggestions:
- Brown rice
- Black beans
- Avocado – mashed
- Plain Greek yogurt (sour cream or vegan alternative)
- Leafy greens (lettuce, spinach, spring mix, kale)
- Additional roasted pepitas
- Spinach
- Chipotle
- Barbecue sauce
- Butternut squash
- Sweet potato
- Sauteed peppers
- Shredded carrots
- Sauteed onions
- Coleslaw
Try These Other Legume Recipes
Final Thoughts
This lentil burrito recipe is not only delicious and easy to make but it is also filled with nutrient-rich and heart-healthy ingredients! I hope you enjoy this delicious lentil burrito recipe that you can make with a variety of options based on your liking!
Looking for other heart healthy meals? Subscribe to my newsletter for a FREE 7 day heart healthy meal plan to get you started on lowering your blood pressure or cholesterol today!
This blog post was written by Nadine Abdelmalek, Nutrition Student & Veronica Rouse, RD, MAN, CDE.
Lentil Burrito
Equipment
- 1 Food Processor
- 1 Frying Pan
Ingredients
- 4 large whole wheat tortillas
Lentil Filling
- 1 can lentils drained and rinsed
- ½ cup pepitas roasted & unsalted, see note 2
- 2 cloves garlic
- 1½ tsp chili powder
- 1½ tsp cumin
- ½ tsp oregano
- 1 tsp paprika
- ¼ tsp salt
- 1 tbsp olive oil
Salsa
- 2 medium tomatoes any type
- 1 medium red onion
- 1 jalapeño pepper for less spice, don’t use the seeds
- 1 tbsp lime juice
- â…› tsp salt
Additional Toppings
- Avocado, mashed mashed
- Plain Greek yogurt or sour cream
- Leafy greens (lettuce, spinach, spring mix)
Instructions
- Lentil Filling:
- Add all ingredients for the lentil filling into a food processor and pulse until everything is combined but not all the way until smooth (we want to keep some of the texture from the pepitas).
- Once the mixture is combined, place into a frying pan and heat through
- Salsa:
- While the lentil filling is heating, dice the tomatoes, red onion, andjalapeño. Combine all diced vegetables into a bowl and add the lime juice and pinch of salt.
- Allow this mixture to sit and marinate while you get all of the other ingredients together.
- Assembling The Burrito:
- Heat your tortillas just until warm, then to each add the mashed avocado, warm lentil filling, and the tomato salsa
- Top with leafy greens, plain Greek yogurt, and a few additional roasted pepitas.
- Roll up, serve warm and enjoy!Â