Roasted Pepper and Lentil Wrap

PregnancyMediterraneanEasyServes 220 min

Seasoned brown lentils, roasted red bell peppers, and mixed greens wrapped in a whole grain tortilla.

This wrap is designed to support the very foundation of your baby's development during the early weeks of pregnancy. The rich combination of lentils and spinach provides an abundance of folate, an essential nutrient that helps form and protect the baby's neural tube (the future brain and spine) as it closes. Meanwhile, the iron from the lentils, paired with vitamin C from the roasted red peppers, ensures you can efficiently absorb the iron needed to build a healthy, expanding blood supply for both of you.

View Nutrition Facts

One serving≈510 kcal · 24 g protein

Calories510 kcal

Protein24 g

Carbs67 g · 5.4g sugar

Fat17 g · 4.6g sat

Fiber25 g

Sodium880 mg

Folate404 mcg DFE

Iron7.2 mg

Calcium182 mg

Choline81 mg

Iodine39 mcg

Vitamin D5.7 IU

Vitamin B120.2 mcg

Zinc3.9 mg

from its ingredients

Ingredients

2 whole wheat tortillas
1 can brown lentils, rinsed and drained
1 whole red bell pepper, sliced
2 cups spinach
¼ cup hummus
1 oz pasteurized feta cheese, crumbled
1 tbsp olive oil
½ tsp cumin
¼ tsp salt
¼ tsp black pepper

Cookware

Cutting board
Chef's knife
Can opener
Colander — for draining lentils
Measuring cups
Measuring spoons
Large skillet
Wooden spoon

Method

1Prepare your ingredients for a quick assembly: slice the red bell pepper, rinse and drain the lentils in a colander, and wash the spinach.
2Heat 1 tbsp olive oil in a large skillet over medium-high heat until it shimmers. Add the sliced 1 whole red bell pepper. Cook undisturbed for a few minutes to develop a slight char, then toss and cook until softened, about 4 minutes total.
3Lower the heat to medium. Stir in the drained 1 can brown lentils, ½ tsp cumin, ¼ tsp salt, and ¼ tsp black pepper. Cook, stirring occasionally, until the lentils are completely warmed through and fragrant, about 2 minutes. Remove the skillet from the heat.
4Lay the 2 whole wheat tortillas flat on a cutting board. Spread ¼ cup hummus evenly across the center of both tortillas, leaving a one-inch border around the edges for rolling.
5Divide the 2 cups spinach evenly over the hummus. Spoon the warm lentil and pepper mixture on top, then sprinkle with 1 oz crumbled pasteurized feta cheese.
6Fold the sides of each tortilla inward over the filling, then roll tightly from the bottom up. For a sealed edge, place the wraps seam-side down back in the still-warm skillet for 1 minute until lightly toasted, then slice in half to serve.

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