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Close-up view of healthy Tuna Salad Wraps filled with tuna, cucumbers, and tomatoes on a speckled plate.

One-Ingredient Lentil Wraps with Mediterranean Sardine Salad

Discover the magic of one-ingredient lentil wraps paired with a vibrant, protein-packed Mediterranean sardine salad. This recipe offers a nutritious, gluten-free, and flavorful meal that's surprisingly easy to make.
Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner, Lunch, Main Course
Cuisine: Gluten-Free, Healthy, Mediterranean
Calories: 380

Ingredients
  

For the One-Ingredient Lentil Wraps
  • 1 cup Red Split Lentils rinsed thoroughly
  • 1 cup Water plus more for soaking
  • 1/2 tsp Salt or to taste
  • 1 tbsp Olive Oil for cooking
For the Mediterranean Sardine Salad
  • 2 cans Sardines in olive oil or water, drained (about 4 oz each)
  • 1 cup Cherry Tomatoes halved or quartered
  • 1/2 cup Cucumber diced
  • 1/4 cup Red Onion thinly sliced or finely diced
  • 1/4 cup Kalamata Olives pitted and halved
  • 1/4 cup Fresh Parsley chopped
  • 2 tbsp Fresh Dill chopped
For the Dressing
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Fresh Lemon Juice
  • 1 tsp Dijon Mustard
  • 1/4 tsp Salt or to taste
  • 1/8 tsp Black Pepper freshly ground, or to taste

Equipment

  • High-Speed Blender
  • Large Non-Stick Skillet
  • Large mixing bowl
  • Whisk
  • Spatula

Method
 

Prepare the Lentil Wraps
  1. Rinse the red split lentils thoroughly under cold water. Place the rinsed lentils in a bowl and cover them with at least 2 inches of fresh water. Let them soak for a minimum of 2 hours, or preferably overnight.
  2. After soaking, drain the lentils completely and rinse them again. Transfer the drained lentils to a high-speed blender with 1 cup of fresh water and 1/2 tsp salt. Blend until completely smooth and creamy, scraping down the sides as needed. The batter should have a consistency similar to crepe batter; if it's too thick, add a tablespoon of water at a time until desired consistency.
  3. Heat a large non-stick skillet over medium heat. Lightly brush with olive oil. Pour about 1/4 to 1/3 cup of lentil batter onto the hot skillet, tilting the pan to spread it into a thin, even circle (about 6-7 inches in diameter).
  4. Cook for 2-3 minutes, or until the edges start to crisp and the surface looks set and dry. Carefully flip the wrap and cook for another 1-2 minutes until lightly golden and cooked through. Transfer the cooked wrap to a plate and cover with a clean kitchen towel to keep warm and pliable. Repeat with the remaining batter, brushing the pan with more oil as needed. You should get 6-8 wraps.
Prepare the Mediterranean Sardine Salad
  1. In a medium bowl, gently flake the drained sardines with a fork, breaking them into smaller pieces but leaving some chunks for texture.
  2. Add the halved cherry tomatoes, diced cucumber, sliced red onion, pitted Kalamata olives, chopped fresh parsley, and chopped fresh dill to the bowl with the sardines.
  3. In a small separate bowl, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, salt, and black pepper until well combined.
  4. Pour the dressing over the sardine and vegetable mixture. Gently toss everything together until evenly coated. Taste and adjust seasoning as needed.
Assembly
  1. Lay a lentil wrap flat on a serving plate. Spoon a generous amount of the Mediterranean sardine salad onto the center of the wrap. Fold or roll the wrap as desired and serve immediately.

Notes

The key to perfectly pliable lentil wraps is the right batter consistency – thin enough to spread, but not watery. If the batter is too thick, the wraps will be dense; if too thin, they'll be difficult to flip. Adjust with small amounts of water or a few extra lentils if needed. These wraps are best served fresh, but the salad can be prepared up to a day in advance and stored in the refrigerator.