Lentil Dal Wraps Recipe

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Ingredients:

Serving

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

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	359.54 Kcal (1505 kJ)
Calories from fat	109.36 Kcal
		% Daily Value*
Total Fat	12.15g	19%
Cholesterol	0.3mg	0%
Sodium	819.29mg	34%
Potassium	506.99mg	11%
Total Carbs	47.87g	16%
Sugars	7.32g	29%
Dietary Fiber	17.47g	70%
Protein	16.96g	34%
Vitamin C	4.5mg	7%
Iron	5.3mg	29%
Calcium	248.7mg	25%

Amount Per 100 g
Calories	90.19 Kcal (378 kJ)
Calories from fat	27.43 Kcal
		% Daily Value*
Total Fat	3.05g	19%
Cholesterol	0.07mg	0%
Sodium	205.52mg	34%
Potassium	127.18mg	11%
Total Carbs	12.01g	16%
Sugars	1.84g	29%
Dietary Fiber	4.38g	70%
Protein	4.25g	34%
Vitamin C	1.1mg	7%
Iron	1.3mg	29%
Calcium	62.4mg	25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.4

Points
8

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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