Home » Type » Sandwiches + Wraps » SPICY QUINOA LENTIL WRAPS + TAHINI SAUCE


If you are a fan of Trader Joe’s spicy red lentil wraps, you will LOVE these Spicy Quinoa-Lentil Wraps with tahini sauce! They’re easy to make, can be made gluten-free using warmed corn tortillas, and are great for meal prep!

side angle view of spicy quinoa lentil wraps cut in half on a small wooden plate with items surrounding.

Seeing that I eat this all the time, I’ve been wanting to do my own version of Trader Joe’s Spicy Lentil Wrap and finally got around to it!

To create this recipe, I started with the ingredient list using lentils and bulgur wheat, but really wanted to create a recipe that could be gluten-free. Using quinoa seemed the perfect replacement!

After trying a few batches with and without quinoa, the quinoa was a keeper as it had the preferred texture. The mix is full of flavor, easy to put together, and can be stored in the fridge for up to a week or frozen if needed.

I’m very happy to say that even my ‘picky eater’ daughter loved this. I made her a wrap with the lavash and mine with corn tortillas and we were both happy campers!

top down view of ingredients used to make spicy quinoa lentil wraps.

Ingredient NOtes

Quinoa and lentils are simmered with spices until tender. Then wrapped or folded, with cabbage and chili paste, creating a delicious, well-balanced, savory, and spicy vegan lentil wrap served with tahini sauce on the side.

Here is everything you will need (measurements are in recipe card below):

  • Red lentils – These protein-packed legumes break down well during cooking, making for a perfect wrap filler that stays put.
  • Quinoa – We recommend using white or tri-color quinoa.
  • Cumin
  • Garlic and onion powder
  • Red pepper flakes
  • Parsley
  • Green onion
  • Tahini – make your own homemade tahini or use store-bought.
  • Lemon
  • Cabbage – Pre-shredded cabbage can be used for ease.
  • Lavash bread or corn tortillas – Use corn tortillas for a gluten-free meal.
  • Chili paste or Sriracha – I use and recommend the Hoy Fong Chili Paste (amazon)or this Momofuku Chili Crunch Sauce (Target). They can be found online or in the Asian section of your local markets.
  • Salt + pepper – Use to taste.
side by side photos showing the process of making quinoa lentil wraps filling.

How To Make Lentil & Quinoa Wraps

  • Make the quinoa + lentil filling. In a small pan, add the lentils, quinoa, water, cumin, garlic and onion powder, red pepper flakes, and salt. Bring to a boil, cover, reduce heat, and simmer for 20 minutes. Remove the lid, stir in parsley and green onion, and let rest for 10 minutes.
top down view of spicy tahini dressing in a mason jar with items surrounding.
  • Make the spicy tahini sauce. byIn a small jar or bowl, whisk together the tahini, water, lemon, red pepper flakes and parsley. Sauce is meant to be on the thin side, but can be thickened by using less water or adding a tad more tahini.

Not only can this tahini sauce be used as a drizzle for each bite. It can also double as a salad dressing, or drizzle on steamed or roasted vegetables!

top down view showing the process of making spicy quinoa lentil wraps.
  • Assemble the wraps. Lay the lavash on a flat surface, add a thin layer of chili paste (leaving 1 inch on both ends), top with quinoa-lentil filling and shredded cabbage and roll. If using corn tortillas, fill the center with filling, top with cabbage and chili paste, and fold like a taco.

How To Store

Refrigerator: Wraps can be stored in containers and kept in the fridge for up to 3 – 4 days. If keeping the lentil filling separate, it will keep for 5 – 6 days, in a covered container. Dressing will also keep for 5 – 6 days, just give a good stir before using.

Freezer: The lentil filling is freezer-friendly and can be stored in the freezer for up to 2 months. To freeze, let cool completely and store in multi-use freezer-safe containers (affiliate link), leaving 1/2 inch head space for expansion. Let thaw before reheating on the stove or in the microwave. You can also freeze larger portions in large ziplock bags.

Serving Suggestions

These Quinoa Lentil Wraps are great alone but do well with a side salad or soup for an even heartier meal. A few of my favorite options include:

top down view of quinoa lentil wraps cut in half and held.

More Easy Vegan Lunch Recipes!

If you try this spicy lentil wrap recipe, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.



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5 from 22 reviews

These Trader Joe’s inspired spicy lentil wraps with tahini sauce are easy to make, can be made gluten-free by using warmed corn tortillas, and are great for meal prep!

  • Author: Julie | The Simple Veganista
  • Prep Time: 10 min
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: Serves 4 – 6 1x
  • Category: Entree
  • Cuisine: Vegan



Lentil-Quinoa Mix

  • 3/4 cup red lentils, sorted and rinsed
  • 1/2 cup quinoa, rinsed
  • 2 1/2 cups water, + more as needed
  • 2 heaping teaspoons cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon pink salt, or to taste
  • 1 teaspoon red pepper flakes, optional
  • 2 tablespoons chopped parsley
  • 1 green onion, thinly sliced

Spicy Tahini Sauce

  • 1/4 cup tahini
  • 1/3 cup water, + more as needed
  • juice of 1/2 lemon or 1 tablespoon
  • pinch of pink salt
  • pinch of red pepper flakes
  • 1 tablespoon parsley, finely chopped

to serve

  • shredded cabbage or micro greens
  • lavash bread or corn tortillas (flour tortillas work too)
  • chili paste or sriracha
  • sliced avocado, for tacos (optional)


Lentil-Quinoa Mix: In a medium saucepan, add the water, lentils, quinoa, cumin, garlic & onion powder, salt and red pepper flakes, bring to a boil, cover and simmer for 20 minutes. Remove from heat, add in chopped parsley and scallions, let rest for 10 minutes. If you feel it’s too dry, add a couple tablespoons of water. Mixture should be creamy, not dry. Add extra spices to taste.

Tahini sauce: In a small bowl, whisk together the tahini, water, lemon, salt, red pepper flakes and parsley. Set aside.

Assemble wraps: Lay lavash bread on a flat surface. Spread a tablespoon or so of chili paste, about 1 1/2 inches from the edge on the first 1/3 portion from top to bottom, leaving an inch on both ends. Layer with about 1/2 cup lentil & quinoa mix and cabbage, fold over and roll. Slice in half and serve with a drizzle of tahini sauce on each bite.

For tacos, warm your tortillas, layer with lentil & quinoa mix, micro greens or cabbage, add chili paste and tahini dressing to taste and sliced avocado.

Serve warm, chilled or at room temperature.

Store: Wraps can be stored in the refrigerator for up to 3 – 4 days, in a covered container.


Feel free to use all cabbage, or any greens that you like.

Lentil & quinoa mix makes about 3 cups. Refrigerate for up to a week or freeze for longer.

Tahini sauce makes about 3/4 cup. Store in the refrigerator for up to a week. It’s great on salads, steamed or roasted vegetables too! If you prefer the sauce to be thicker, use less water or add more tahini.

If you don’t have quinoa available you can still pull this together using all lentils. 1 cup lentils to 2 1/4 cups water. If using brown/green lentils, cook at least 40 minutes.

Updated: Spicy Lentil Wraps was originally published in April 2014. It has been updated with new photos and helpful tips in January 2020.

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  1. Sandra Rivera says:

    What makes it so high in sodium?

    1. Julie | The Simple Veganista says:

      It’s the salt calculated into the recipe, using 1/4 teaspoon. Also, the tortilla has a minimal amount of sodium. Omit the addition of salt if you’d prefer lower sodium. I hope that helps!

  2. Absolutely delicious! Thank you so much for this amazing recipe. I loved my wrap and will definitely make it again. I added avocado and kale and used a thin tortilla because that is what I had on hand. I feel like the lentil quinoa mix can be used in a ton of other meals. Very tasty!

  3. What a delicious recipe this turned out to be..!😃I should have never doubted you lol😂. It sounded very bland and boring ,but I gave it a try anyways ,and the flavor combinations were amazing..! So tasty..! Subbed the quinoa for brown rice ,added avocado , Sriracha and used corn tortillas. Yummm..!😋👍

  4. Hello Julie,

    I wanted to try this but I really don’t like cumin. Normally I substitute with smoked paprika or a mix of chili powder and smoked paprika. Would one of those be a good substitute? Or is there another spice you could suggest? I am trying to find more options to sandwiches, other than chickpea sandwiches. They are good, but variety is nice too.

    1. Julie | The Simple Veganista says:

      Great question, TJ! Yes, you can substitute smoked paprika and chili mix for the cumin. Enjoy the lentil wraps!

  5. Made this and it was filling but a little bland. Adding avocado and hot sauce helps!! I found most success in wrapping burrito style and frying both sides with oil to keep in tact otherwise the ingredients fall everywhere! I made this for the protein but wow 68 carbs holy moly oops 😂. Still good and very filling! Thank you for the recipe 🖤

  6. So simple, and SO delicious. Thanks for the recipe!!

  7. Holy cow are these incredible! And so easy!! Better than the TJs version in my opinion. Due to a lot of allergies, I’m a “flexitarian” and I’m always looking for more and more recipes to cut meat out. So easy for lunches at work or home!

  8. Easy and absolutely delicious. I used corn tortillas to create tacos for a super satisfying meal. Thank you!

  9. Jessie A Georges says:

    Delicious and healthy. I am a pescetarian always looking for ways to get more protein. Adding to favorite recipe folder.

    1. Julie | The Simple Veganista says:

      Thanks for sharing, Jessie!

  10. The tahini sauce seems very watery. Are you sure it shouldn’t be 1/2 cup tahini & 1/4 cup water?

    1. Julie | The Simple Veganista says:

      You may need to adjust the sauce a bit by adding more tahini if it’s too thin. The amounts will ultimately depend on how thick or thin your tahini is to start with. I used Simple Truth brand tahini, and the recipe reflects the measurements I used. Just note, you may need to adjust the amounts to suit your brand of tahini. It can also depend if you keep your tahini in the refrigerator or the pantry. Also, you can chill the sauce before serving, which will thicken it up as well. Hope that helps! Enjoy :)

      1. I also use Simple Truth and had it in the fridge before making the sauce. I ended up adding more tahini. Next time I’ll just add less water! I love the rest of the recipe, so I will definitely be making it again. Thank you :)

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