Red lentil wraps are a fantastic option for people with type 2 diabetes because they are made from just one healthy ingredient: lentils. Lentils are naturally high in fiber, which helps slow down the digestion of carbohydrates, preventing sudden spikes in blood sugar levels. The fiber in lentils also helps you feel full longer, which can make it easier to manage your appetite and maintain a healthy weight—both important for blood sugar control. Unlike traditional wraps made with refined flour, red lentil wraps have a lower glycemic index, meaning they have less impact on blood sugar levels.
Lentils are also a great source of protein, which helps stabilize blood sugar and provides long-lasting energy. They’re naturally gluten-free, making them an excellent alternative for people with dietary restrictions.
Red lentil wraps are versatile, too—you can fill them with your favorite lean proteins, veggies, and healthy fats for a nutrient-rich, balanced meal. Plus, since they’re so easy to make, they’re a convenient, wholesome choice for busy days when you need a quick and diabetes-friendly meal option.
For this recipe, it is important to use red lentils as opposed to other varieties of lentils (i.e. brown, green, etc). Red lentils can be found at most grocery stores, or you can easily order them on Amazon. We like these:
Red Lentil Wraps For Type 2 Diabetes
- 1 cup dried red lentils
- 1/2 tsp salt
- 1/2 tsp dried oregano or Italian seasoning
- Soak the lentils in 2 cups of water for a minimum of 3 hours, or overnight.
- Pour the soaked lentils, salt, oregano, and water into a blender and blend until creamy.
- Preheat a nonstick pan or griddle over medium-high heat.
- Pour batter for each lentil cake. Cook until bubbles pop in the batter, 3–5 minutes, similar to cooking pancakes.
- Flip and cook on the other side until golden, about 3 minutes. Repeat with the remaining batter.
- Eat immediately or store in a container in the fridge for up to a week.
Here are some delicious plant-based ways to use red lentil wraps that are perfect for people with type 2 diabetes:
- Hummus and Veggie Wrap: Spread hummus over the wrap and layer with sliced cucumber, shredded carrots, spinach, and roasted red peppers. Add a sprinkle of cumin or smoked paprika for extra flavor.
- Avocado and Chickpea Mash Wrap: Mash a ripe avocado with cooked chickpeas, lemon juice, and a pinch of garlic powder. Spread the mixture on the wrap and top with baby greens and thinly sliced radishes.
- Mediterranean Wrap: Fill your wrap with a mix of roasted eggplant, zucchini, and bell peppers. Add a dollop of tahini sauce and some fresh parsley for a vibrant, flavorful meal.
- Tofu Scramble Breakfast Wrap: Make a quick tofu scramble with turmeric, nutritional yeast, and a pinch of black salt. Add it to the wrap with sautéed spinach and diced tomatoes for a hearty breakfast.
- Sweet Potato and Black Bean Wrap: Roast cubed sweet potatoes with chili powder and cumin. Combine them with black beans and fresh salsa, then wrap it all up for a satisfying, fiber-packed lunch.
- Rainbow Salad Wrap: Fill the wrap with a mix of shredded purple cabbage, julienned carrots, bell peppers, and a drizzle of sesame-ginger dressing for a colorful and crunchy meal.
- Lentil Falafel Wrap: Use baked or air-fried lentil falafel as the main filling, and add lettuce, diced cucumbers, and a dollop of dairy-free tzatziki sauce.
These wraps are incredibly versatile and can be tailored to fit your preferences while keeping meals plant-based, nutritious, and diabetes-friendly!
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