Lentil and Pepper Breakfast Wrap
A warm, satisfying breakfast wrap packed with iron-rich green lentils and vitamin-C-loaded red pepper, which helps your body absorb that plant-based iron. Quick, portable, and naturally dairy-free.
- Prep
- 8 min
- Cook
- 12 min
- Total
- 20 min
- Servings
- 1
Ingredients
- 130gcooked green lentils (drained, canned or batch-cooked)
- 1piecelarge gluten-free tortilla (about 45g)
- 0.5piecered pepper, thinly sliced (about 75g)
- 50gfresh spinach
- 1tbspolive oil (about 13g)
- 1clovegarlic, minced
- 0.5tspground cumin
- 1pinchsalt and black pepper
- 1squeezefresh lemon juice
Instructions
- 01
Heat the olive oil in a non-stick pan over medium heat. Add the sliced red pepper and cook for 3-4 minutes until just softened but still bright.
- 02
Stir in the minced garlic and ground cumin and cook for 30 seconds until fragrant.
- 03
Add the cooked green lentils and warm through for 2-3 minutes, stirring occasionally. Season with salt and black pepper.
- 04
Add the spinach and cook for about 1 minute, just until wilted. Finish with a squeeze of fresh lemon juice.
- 05
Warm the gluten-free tortilla in a dry pan or microwave for a few seconds to make it pliable.
- 06
Spoon the lentil and pepper filling down the center of the tortilla, fold in the sides, and roll up tightly. Slice in half and serve warm.
Nutrition (per serving)
- Calories
- 425kcal
- Protein
- 16g
- Carbs
- 52g
- Fat
- 17g
- Fiber
- 12g
- Selenium
- 3mcg
- Zinc
- 2.2mg
- Iron
- 6.8mg
- B12
- 0mcg
- Iodine
- 4mcg
- Sodium
- 460mg
More recipe collections
Plan similar thyroid-friendly meals
These links are generated from this recipe’s meal type, dietary filters, and nutrient emphasis. They are educational meal-planning paths, not medical treatment recommendations.