These Mediterranean lentil salad wraps are ready in about 15 minutes without any cooking! Packed with chopped fresh cucumber, tomato, bell pepper, and herbs, this vegetarian no-cook meal uses a can of cooked lentils to keep prep easy.
No-Cook Mediterranean Lentil Salads Wraps for Hot Summer Days
The absolute LAST thing I want to do on a hot summer day is turn on the oven or stove. That’s why I came up with these super fresh and delicious no-cook Mediterranean lentil salad wraps! Canned cooked lentils offer convenience and a way to avoid using the stove. These no-cook vegetarian wraps mostly involve chopping and are so easy to bring together. I like pairing these no-cook vegetarian wraps with some chips for a simple summer meal but they would be really delicious dipped in this dairy free cashew tzatziki sauce!
Key Fresh Mediterranean Flavors
In order to keep this recipe no-cook, you’ll use one can of cooked lentils. Other than that, everything is super fresh from the cherry tomatoes and cucumbers to the aromatic dill and mint. To keep things extra colorful (you eat with your eyes first!), I like to use a yellow or orange bell pepper but a red one is equally delicious. Kalamata olives add a beautifully unique briny quality that pairs so well with the veggies while feta adds a salty bite. The most important thing to remember for these no-cook wraps is that fresh produce and herbs will yield the best flavor!
Notes on the Best Wraps to Use
For testing and the photos, I used lavash from Trader Joe’s (not sponsored). I will say the most annoying thing about these is that they have a perforated line going through each one (see above) that can split open easily when you’re trying to roll them up. If you use these, you’re less likely to have the perforation split open when wrapping if the lavash is not dried out.
Any lavash bread will work here in addition to the large burrito-style tortillas. You can also stuff the salad in a pita if you prefer! If you’re gluten free, you can use your favorite gluten free wraps or tortillas. I ended up enjoying the leftovers with the gluten free tortillas from Mission (not sponsored). Since they’re smaller, I just made two wraps for each serving. I will say if you use these, they are better if you sear the wrap on both sides in a hot pan first!
How to Make Mediterranean Lentil Salad Wraps that AREN’T Soggy!
Since summer veggies have a higher water content, mixing them all together can lead to a very wet salad. Put a wet salad in a wrap and you’ve got a soggy, drippy mess! In order to avoid that, I highly recommend blotting the drained lentils, chopped cucumber, and chopped bell pepper with a paper towel or clean kitchen towel. This helps remove some excess moisture and keep it out of the salad. I’ve found that mashing some of the lentils also helps combat this issue, giving the salad a bit more texture.
More Easy Summer Meals Under 30 Minutes
If you’re a sandwich fan, these no-cook smashed edamame salad sandwiches are packed with fresh flavors and ready in just 15 minutes! This summer picnic pasta salad is ready in about 25 minutes and the only cooking involved is for the orzo. You can make it a more substantial meal by adding a can of cannellini beans or lentils. These black bean tostadas with mango guacamole come together easily in 20 minutes without the use of the oven. Pair them with a fresh side salad for a light summer meal!
Mediterranean Lentil Salad Wraps
- Total Time: 15 minutes
- Yield: 4 1x
- Diet: Vegetarian
Description
These Mediterranean lentil salad wraps are ready in about 15 minutes without any cooking! Packed with chopped fresh cucumber, tomato, bell pepper, and herbs, this vegetarian no-cook meal uses a can of cooked lentils to keep prep easy.
Ingredients
- 1 can cooked lentils, rinsed and drained
- 2 small Persian cucumbers, or 1/2 English cucumber, small dice
- 1/2 orange bell pepper, small dice
- 1/2 heaped cup cherry tomatoes, quartered
- 1/4 small red onion, small dice
- 3 tablespoons pitted kalamata olives, chopped
- 1/3 cup crumbled feta
- 1 large handful fresh mint, chopped
- 1 large handful fresh dill, finely chopped
- 1 tablespoon red wine vinegar
- 2 tablespoons olive oil
- 1 teaspoon dijon mustard
- Sea salt, to taste
- 4 lavash wraps, or 10-inch tortillas
Instructions
Spread the drained lentils on a couple of paper towels or clean kitchen towels then use another paper towel to blot any excess moisture. Add the lentils to a large bowl and use a fork or potato masher to mash about half of them.
Blot the chopped cucumber and bell pepper then add them to the bowl along with all of the remaining ingredients. Toss well then taste. Season with salt as needed.
Divide the salad between the wraps, mounding it in the center. Fold in the sides then roll it up like you would a burrito.
Optional: if you want to keep the wrap from unfolding as easily and like a toasted flavor, sear the wrap in a pan pre-heated over medium until golden brown, about 3-5 minutes.
I recommend only making as many wraps at a time as you will eat. Keep leftover lentil salad in the fridge and enjoy it within 5 days for the best flavor. Note that over time, the veggies will release more liquid.
Notes
- I like using a couple of Persian (mini) cucumbers here because I like their flavor the best. You can also sub in half of an English cucumber.
- I prefer a small dice on the veggies to ensure there’s a little of everything in each bite!
- I used the lavash wraps from Trader Joe’s and was able to get 4 wraps/servings.
- If you don’t want to mess with a wrap, pair the salad with pita chips or your favorite crackers for scooping!
- Picnic option – bring the salad and wraps in separate containers and make your wraps on your picnic to avoid sogginess. Or, bring the salad with flatbread or pita chips for scooping instead!
- For a fully vegan option, use vegan feta.
- For a gluten free option, use a gluten free wrap or tortilla. Or pair the salad with your favroite gluten free crackers or chips for scooping.
- Prep Time: 15 minutes
- Category: Dinner, Lunch
Wow. We loved these so much. I prepped everything up the night before (chopping) and it was so easy to assemble them for my lunch! I work from home but often in front of the computer. They had so much flavor, I think they will be a regular weekly menu item!!
I love that you were able to prep everything ahead of time — definitely makes it so much easier! Thanks for coming back and leaving a lovely review 🙂
I love how easy and approachable this recipe is!
Summer meals have to be easy, right?! Hope you enjoy the recipe! 🙂
I doubled this recipe to make it as a meal prep for lunch and it was a great choice! They were so delicious!
So happy you decided to try these! They’re so perfect for meal prep 🙂
Loved these wraps! They turned out great and were so satisfying! Such a fresh and delicious meal idea.
So happy to hear that! Thanks so much for coming back to leave a review 🙂
I loved loved loved this wrap. It’s nice to not have to cook and still get a delicious meal on the table.
Yay! So happy you loved it!
This was the perfect lunch, I loved the Mediterranean flavors. It’s filling, flavorful, and easy to make, thanks for the great recipe!
It’s one of my go-to lunches these days. So glad to hear that you liked it!
Canned lentils are such an underrated shortcut. This looks so fresh and filling without having to turn on the stove at all, perfect for hot summer days.
I agree! One of my favorite pantry staples 🙂
These wraps are right up my alley for summer lunches! I loved how fresh and colorful the filling was, and using canned lentils made it so easy to throw together.
This was just delish! Thanks for the recipe