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Lentil Wraps With Thai Cucumber Sauce

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How to eat lentils

Lentil Wrap & Thai Cucumber Sauce on

Lentils are great high-fiber food and, for those of you wanting to slim down, they are an excellent “weight loss” food because of their high fiber. They help provide a satisfied feeling while the soluble fiber also helps to lower your blood cholesterol. Lentils are low in fat and high in protein, making them a perfect substitute for meat.

Rich in nutrients, vitamins, and folic acid, lentils can help prevent heart disease, bone fractures (for those with osteoporosis), and dementia. They also contain lots of iron so they should be a staple in the vegetarian/vegan diet.

Why I love lentils

I simply love them as they’re quick to make and usually I have some for the next day. I even eat them for breakfast after a long cardio workout. They’re a very good source of fiber and iron. But never eat them raw. You may have seen that lentils are bad for you on the web, that’s because if eaten raw they contain a protein irritant called lectin that is damaging to our digestive tract. It can cause vomiting and diarrhea. But, lectins are heat sensitive. So, when they’re cooked they break down into digestible components and that’s what makes lentils good for you!

Lentil Wraps With Thai Cucumber Sauce Recipe For Plant-Based Eaters

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 People
Lentils are simple and easy to cook. This recipe is an adaptation of the way I usually serve them (see here); both are outstanding!


Ingredients for Lentils

  • Lentils (you can buy pre-cooked, steamed ready-to serve or start with dry beans, Goya Foods)
  • 3 cloves   chopped garlic
  • Sea salt to taste
  • 2 heirloom tomatoes
  • 2 cucumbers
  • Butter lettuce (8-10 leaves)
  • Toasted sesame seeds
  • 1/2 cup edamame (shelled)
  • Dollop hummus
  • 2 Limes (juice)

Ingredients for Thai Cucumber Sauce

  • 1/2 cup Rice Vinegar
  • cucumbers, sliced (remove seeds, if you prefer)
  • 1/4 – 1/2 cup Agave Nectar (depending on the level of sweetness you prefer), buy it here, Agave In The Raw
  • 1 tbsp salt or Vegan Fish Sauce, buy it here.
  • 1 Lime (juice)
  • Chili Pepper to taste
  • Handful chopped Cilantro, optional


  • Prepare the lentils by using fresh lentils or Trader Joe’s sells pre-packaged lentils that are pretty good  when you’re in a hurry. They might contain more sodium than you like, so check the package ingredients.
  • In a sauce pan, sauté the garlic, chopped onions, and cucumbers, just enough to let the flavor soak in, but don’t let the veggies get soggy.
  • Mix the sautéed ingredients into the lentils.
  • Place a generous portion in each leaf of butter lettuce
  • Top with chopped heirloom tomatoes, edamame, a dollop of hummus, a sprinkling of sesame seeds, and  drizzle with Thai Cucumber Sauce (recipe below)

Directions for Thai Cucumber Sauce

  • In a sauce pan heat to boil the rice vinegar, agave nectar and salt. If using Vegan Fish Sauce (do not heat) instead, add the fish sauce after you remove the mixture from the heat.
  • Once the mixture boils and the ingredients have dissolved, remove from heat and let cool.
  • Pour over the sliced cucumbers and top with chili pepper and a squeeze of lime juice. Add cilantro, if you like.
Author: Phoebe Chongchua

Phoebe Chongchua is a multimedia brand journalist who consults and writes on wellness, all things plant-based, fitness, lifestyle, and travel. She is yoga certified and earned her certificate in Whole Food Plant-Based Eating in 2010 through eCornell and the T. Colin Campbell Foundation. She's also a top podcaster for her marketing/storytelling podcast, The Brand Journalism Advantage at

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