Curried Sweet Potato Wrap
This easy and flavorful Curried Sweet Potato Wrap combines smoky, curry seasoned sweet potatoes with sweet caramelized onions, tender green lentils and crisp cucumbers and spinach leaves for a vegan-friendly lunch or dinner everyone will love!
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Flavor Packed Curried Sweet Potato Wraps with Lentils and Caramelized Onion
This Curried Sweet Potato Wrap is a great vegan-friendly lunch or dinner option, packed with flavor from the mix of bold spices, earthy lentils, caramelized onions and creamy, satisfying sweet potatoes. It’s a flavorful, pantry-friendly and filling meatless option great for lunch meal prep!
Making the Curried Sweet Potato and Lentil Wraps
To make these tasty Curried Sweet Potato Wraps, you will need:
- A sweet potato. You’ll want to peel, wash and cube it into about 1/2″ cubes. Keeping them roughly the same size will ensure they cook evenly.
- Dried lentils– I used green lentils, but whatever whole lentils you have on hand will work here. Just steer clear of red split lentils, as they will have a mushier texture.
- A couple onions, for caramelizing.
- Some white wine to deglaze the onions, or water if you’re not into that sort of thing.
- A little regular old sugar, to assist in the caramelization process.
- Some curry powder– standard or madras curry.
- A little Garam masala powder.
- Some zesty ground coriander.
- A pinch of red pepper flakes.
- Some good old garlic powder.
- A bit of olive oil, or your favorite cooking oil (avocado or canola work great here as well).
- Salt and pepper, to taste
- Some fresh spinach leaves and thinly sliced cucumbers, to add a bit of crunch and freshness to the wraps.
Making the Sweet Potato Wraps
Cook the lentils-Boil lentils in salted water for 15-20 minutes until lentils are tender. Drain and set aside.
2. Par boil the sweet potatoes– Peel and cut sweet potato into 1/2” cubes. Add to a small saucepan and cover with water (until potatoes are just covered). Bring to a boil and continue to cook, 5 minutes- until potatoes are able to be pierced with a fork. Drain potatoes and set aside.
3. Caramelize the onions. My method for this is listed in the recipe card below!
4. In a large bowl, toss par boiled sweet potatoes in remaining olive oil, garam masala, curry powder, coriander, garlic powder, red pepper flakes, and salt and pepper until well coated.
5. Heat a medium non-stick frying man over medium-high heat, and cook seasoned sweet potatoes in a single layer, flipping once, for 3-4 minutes a side.
6. Assemble the wraps- For each wrap, layer on a few spinach leaves, some caramelized onion, cooked lentils, sweet potatoes and cucumber slices. Wrap and serve immediately, or pan fry on both sides in a bit of olive oil until golden, about 2 minutes a side.
Substitutions
- Any color whole lentil you have on hand is fine, with the exception of split lentils.
- If you don’t have garam masala, you could add a bit more curry powder, or even sub in a little cumin.
- If you don’t have ground coriander, you could try fresh or dried cilantro, or simply omit it.
- Not into olive oil? Try some canola or avocado oil.
- Like a little extra crunch, or don’t feel like caramelizing onions? Try some thinly sliced red onion!
- Add a little squirt of fresh lemon juice right before wrapping for a little brightness!
- Use any variety of wrap you like for these! This mixture would also be great served over quinoa or rice.
Meal prep tips
If making these for the week, you can store the ingredients in separate airtight containers or resealable bags for up to 5 days in the refrigerator. I would not recommend wrapping them up if not consuming within 245 hours, the flavor and texture will be best if wrapped right before eating, or 24 hours in advance.
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Curried Sweet Potato Wrap
Ingredients
- 1/2 cup dry green lentils (about 1 cup cooked)
- 1 medium sweet potato- peeled and cut into 1/2” cubes
- 2 tbsp olive oil (divided)
- 2 medium onions, diced
- 1 cup white wine or water (for deglazing)
- 2 tsp sugar
- 1 tbsp curry powder
- 1/2 tsp garam masala
- 1/2 tsp ground coriander
- 1/2 tsp garlic powder
- 1/8 tsp red pepper flakes
- salt and pepper, to taste
- sandwich wraps
- spinach leaves and cucumber slices , (for building wraps)
Instructions
- Cook the lentils-Boil lentils in salted water for 15-20 minutes until lentils are tender. Drain and set aside. 2. Par boil the sweet potatoes– Peel and cut sweet potato into 1/2” cubes. Add to a small saucepan and cover with water (until potatoes are just covered). Bring to a boil and continue to cook, 5 minutes- until potatoes are able to be pierced with a fork. Drain potatoes and set aside. 3. A: Caramelize the onions– Peel onions and slice thinly, Add 1 tbsp olive oil to medium-large non-stick frying pan and heat over medium heat. Add onions and season with salt and pepper. Continue to cook over medium heat, stirring occasionally, until onions are slightly softened and some moisture is released- about 5 minutes. B: Add 2 tsp of sugar, stir to combine with onions and continue to cook on medium heat for 2 minutes. C: Deglaze the pan with 3 tbsp of the white wine or water, and stir. Cook 3 minutes, stirring occasionally, until liquid is evaporated. Continue to add wine or water, 3 tbsp at a time to deglaze the pan, making sure to stir and wait for all liquid to evaporate before adding more liquid. Repeat until full cup of wine or water is gone, making sure ti stir and wait for evaporation at each interval. Takes approximately 20 minutes total. 4. In a large bowl, toss par boiled sweet potatoes in remaining olive oil, garam masala, curry powder, coriander, garlic powder, red pepper flakes, and salt and pepper until well coated. 5. Heat a medium non-stick frying man over medium-high heat, and cook seasoned sweet potatoes in a single layer, flipping once, for 3-4 minutes a side. 6. Assemble the wraps- For each wrap, layer on a few spinach leaves, some caramelized onion, cooked lentils, sweet potatoes and cucumber slices. Wrap and serve immediately, or pan fry on both sides in a bit of olive oil until golden, about 2 minutes a side.
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