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Lentil, Feta, Tomato and Hummus Salad Wrap

In my mission to make people see salads in a different light I thought I should share one of my salad wrap recipes.  I like to throw my ingredients together to make a tasty and healthy low calorie meal that not only helps to satisfy my hunger but also helps to improve my appearance and health all in one.  How’s that for multitasking!  Today’s recipe is for a wrap that uses the following ingredients to make a meal that you will want to eat again and again and can also travel well, handy if you need a low calorie but tasty lunch for work or when out and about.

Serves 1

Takes approx 6-8 minutes to make.


1 wholemeal wrap

20g mixed leaves

14g chopped coriander

15g chopped / sliced white onion

30g Feta

15g oven dried tomatoes

2tp cooked lentils

3 tsp (heaped) hummus


Rinse and dry the mixed leaves and place to one side of the wrap.

Add the coriander, onion, lentils, tomatoes.  Break the feta into chunks and place evenly over the leaves then spoon over the hummus.

Wrap tightly and enjoy.

DSC03049Health Benefits

Firstly it is important to use a wholemeal wrap when making this not a white wrap.  The wholemeal wrap will give you the fibre, minerals and nutrients found in the wholegrain before processing.  You need fibre in your diet as it helps to bulk up stool allowing easier transit out of the body.  Fibre catches water in its fibres in order to do this and can help to give the surface of the bowel a bit of a clean as it passes thorough.  As well as this the fibre can also catch sugar and fat and help reduce levels of this in the blood stream.  For another recipe containing fibre and a tiny bit more on its benefits in the body take a look at my Breakfast Smoothie recipe.

As well as being delicious hummus is packed with protein, minerals, omega 3 fatty acids, iron and fibre.  So not only can it help keep our bowels healthy it can also help lower cholesterol, improve muscle and bone health (due to the protein), reduce symptoms of anaemia thanks to its iron content and is also rich in antioxidants which have numerous positive effects on the body most importantly something that many will be happy to hear is that they can reduce free radical production thus improving the appearance of the skin and helping delay wrinkles.  Bet you are all loving this recipe right now!

I won’t go into each ingredient but one last one that again works on the skin appearance is the humble tomato.  Once cooked the quantity of lycopene increases and this is wonderful for great looking skin.  Want to learn a little more about lycopene and also checkout two more great recipes then why not take a look at my Melanzanes Parmigiana recipe and also my Focaccia with Oak Roasted Tomatoes recipe.

For strict vegetarians and vegans you can simply leave out the feta and add more lentils and hummus.  For hardened meat eaters you can always add a few thin pieces of grilled chicken or beef fillet to keep this healthy and also tasty.

This Post Has 31 Comments

  1. This looks yummy! I love a really well made salad! H x

  2. Oh yum this sounds absolutely delicious, what a nice meal this would make. x

  3. This sounds lovely although I’d probably swap the feta for some halloumi as I have a slight obsession with halloumi x

  4. This would be a really nice lunch for me. I definitely like all of the fiber. I probably don’t get enough each day.

  5. Oh my goodness now this sounds like my kind of lunch recipe! Gorgeous!!!

  6. Oh yum! You’ve put together some of my favourite flavours in this wrap, I could definitely eat this for lunch today!

  7. I just love lentils and feta together, usually in a salad, as they are both so creamy.

  8. Sounds delicious and healthy 😀 Will have to give it a try 😀

  9. This wrap looks so good. 🙂 I was thinking what to do for dinner today and this totally is up my street. 🙂 Shopping list sent to husband. 🙂 Great recipe, thank you. 🙂

  10. ooh this looks delicious and healthy too! yum yum x

  11. I love wraps so much more than sandwiches and this one sounds really tasty and fresh. Plus, it looks delicious too. x

  12. this is definitely something i know i would enjoy , loks great and its quick

    1. It’s really yummy and quick and simple to make.

  13. This looks delicious
    Perfect protein packed lunch idea
    Love your combination of flavours

  14. This looks delicious – I am a fussy eater bit actually like hummus! I would definitely want to try this as a healthy lunch option, thank you. Kaz x

  15. This is actually one of my favourite wraps to make so thank you for including it, I usually use avocado but I like the idea of usinfg lentils instead.

    1. Avocado is lovely, I couldn’t squeeze it in unfortunately. Next time!

  16. This looks sooo tasty. Definitely a lunch that I would make for myself through the week 🙂 xxx

  17. What a nutritious but simple recipe! Great for lunches!

    1. Thanks Leanne, I love this dish it’s so easy and quick to make yum healthy and most importantly tasty.

  18. I love hummus wraps but I’ve never thought of making one at home myself for some reason. I never manage to finish a tub of hummus so this will be a good way of solving that problem!

    1. Wow we go through hummus really fast here but then it is so versatile. This wrap is really yummy, enjoy.

  19. Looks delish! It’s tough trying to find tasty food when on a dreaded diet. Will give the wrap a go 🙂

    1. Glad you liked it, I have an amazing salad recipe coming up soon so keep an eye out.

  20. I do love a good wrap and this one sounds delicious! I absolutely adore hummus and feta together x

    1. They work great combined, glad you liked the recipe.

  21. love the look of this

    1. I love the taste of it 😉

  22. i have an addiction to wraps atm and definitely need to try this out soon

    1. Enjoy nicol this one is gorgeous. I will try and add some more recipes when I get a chance.

  23. Have to share this recipe with my mum!

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