Lentil, Tuna and Sauteed Kale Wrap

Lentil, Tuna and Sauteed Kale Wrap

Sometimes I come up with “perfect meals” in my head. These are meals that taste good (obvi), but then contain only beautifully healthy ingredients and have that balance of whole grain, veggies, lean protein, dairy, and healthy fat. This is one of those meals. As my husband was eating it he said “If I ate this every day I’d live to be 100”.

In the past when I would scan a recipe and see “lentils” I’d balk. Not because of the taste but because of the prep. Soaking, simmering.. I don’t know, it just seemed too hard. There’s soup, which is locked into fall/winter, and then this concoction, which was SO GOOD but did require some soakage. Then, cue the bells, I saw organic canned lentils at my Giant. Already cooked! Ready to go! As easy as canned beans, this little powerhouses were now a quick rinse away from consumption.

This recipe comes together in the same amount of time it takes to saute greens – what, 10 minutes? If you’ve not yet determined the status of the relationship between you lentils, this could be a good starter recipe for you. The wrap tastes like garlicky greens, tangy balsamic, tuna, and parmesan – the lentils add interest and healthy fiber/protein.

If this is all you’re having for lunch/dinner and you’re very hungry, you can take this baby down yourself. If served with a salad or fruit, split it with a friend.

Lentil, Tuna and Sauteed Kale Wrap

Serves 1-2

1 tbsp. olive oil

1 garlic clove, minced or pressed

1 bunch flat kale, trimmed and chopped

3/4 c. cooked brown lentils, rinsed

1 (5 oz) can light tuna, drained

heaping 1/4 tsp. kosher salt

1 tsp. balsamic vinegar

1 large whole wheat wrap

1 oz. shaved parmesan, or more to taste

balsamic syrup, optional

1. Heat olive oil over medium high heat in a large skillet. Add garlic and saute until starting to brown.

2. Add kale and saute until softened, about 8 minutes.

3. Add lentils, tuna, salt, and vinegar to skillet and mix with a wooden spoon.


4. Transfer mixture to tortilla and top with cheese, and, if desired, balsamic syrup.


5. Wrap, tucking one end to contain filling. Serve (or cut in half and serve).


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