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Copy Cat Trader Joe's Spicy Lentil Wrap (Vegan)

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Copy Cat Trader Joe's Spicy Lentil Wrap
Copy Cat Trader Joe's Spicy Lentil Wrap

My love for the Trader Joe’s Spicy Lentil Lavash wrap dates back to my sophomore year of college. If you know me, you know I’m a very big fan of homemade packed lunches (and breakfasts and dinners most days). During my spring semester however, I had three 3-hour classes back to back. Without anywhere to store my food properly, I wasn’t sure if my food would hold out until the end of the day before spoiling. On those long days, I would leave my bento box collection at home and sprint to Trader Joe’s between classes to pick up something for dinner.

My go-to was always the Spicy Lentil Lavash Wrap. With the protein from the lentils and lavash and healthy fats in the tahini dipping sauce, it kept me full and satisfied through my next lecture. Not to mention, this vegan meal just tasted amazing. The one thing that wrap couldn’t remedy was me napping through half of my last class, unfortunately.

Copy Cat Trader Joe's Spicy Lentil Wrap
Copy Cat Trader Joe's Spicy Lentil Wrap

Now in my senior year, taking far less courses than I ever have, I no longer have to rely on Trader Joe’s for my meals. That doesn’t mean my love of the lavash wrap has faded. In fact, it’s done the opposite. I often crave it during a busy work day. It became a true comfort food for me. To fill this void, I decided to make my own, making it cheaper, more convenient, and customizable. Instead of heading out to Trader Joe’s, I can just grab some meal prepped lentil filling, tahini sauce, and whatever veggies I have from the fridge, a wrap, and go to town.

Copy Cat Trader Joe's Spicy Lentil Wrap
Copy Cat Trader Joe's Spicy Lentil Wrap

These are a great option to bring to work and school. The lentils, sauce, and even the vegetables you want to include can be meal prepped for the week. I would recommend keeping the wrap separate from the other ingredients until the day of to avoid it getting too soggy.

If you aren’t lucky enough to live by a Trader Joe’s, or just don’t feel like dealing with the effort of battling with the Pilates moms trying to find parking, make your own Spicy Lentil Lavash Wrap at home.

If you make this recipe or any others on my blog, tag me in a photo on Instagram @figisisters . I would love to see your recreation!



Makes about 3 wraps


3 - Whole Grain Lavash Wraps

Half - Yellow Onion - Diced

3-4 - Garlic Cloves - Crushed

1 - Red Bell Pepper - Diced

94 g - Dry Red Lentils

240 ml - Vegetable Broth

150 g - Cabbage - Shredded

100 g - Cucumber - Thinly sliced - optional

114 g - Cooked Millet - Sub grain of choice

½ tbsp - Salt - Plus more to taste

½ tbsp - Black Pepper - Plus more to taste

¼ tsp - Cumin

¼ tsp - Cayenne Pepper

¼ tsp - Paprika

¼ tsp - Garlic Powder

½ tsp - Dried Parsley

Arugula - Optional

Tahini Dipping Sauce:

32 g - Tahini

1 ½ tsp - Salt

1 tsp - Black Pepper

2 tbsp - Water

Juice of Half Lemon

Pinch - Cayenne Pepper - Optional


In a pot over medium heat, using a saute method of choice, add onion and ½ tbsp of salt. Saute until translucent. Turn heat to low and add ½ the red bell pepper and garlic cloves. Saute until garlic is fragrant.

Turn heat up to medium high. Add vegetable broth and bring to a boil. Add red lentils, cumin, cayenne pepper, paprika, and garlic powder. Lower the heat to a simmer. Stir occasionally to avoid sticking.

While lentils are cooking, mix together tahini dipping sauce in a small bowl.

Simmer lentils until water is gone*. Add black pepper and parsley and stir until evenly combined. Remove from heat and allow to cool.

When ready to serve, add lentil mixture, millet, remaining bell pepper, cucumber, cabbage, and arugula to a lavash wrap. Spread the tahini sauce on now or roll the wrap and use it as a dipping sauce.

The filling will keep for about 4-5 days. I recommend rolling the wraps the day of or right before serving to avoid them becoming soggy.


- If the lentils become too dry before fully cooked, add 60 ml of water as needed.

Want a way to sweeten up your lavash wraps? Try these Protein Pop Tarts!

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