3-Ingredient Lentil Wraps

From plantbasednews.org

Time to stop spending money on wraps 

A packet of store-bought wraps is handy to have at home, but making your own can be cheaper, less processed, and surprisingly simple. Wil Yeung’s 3-ingredient lentil wraps offer a clever way to turn red lentils, water, and salt into a flexible base for lunches, quick dinners, and meal prep.

Yeung, the creator behind Yeung Man Cooking, is a Hong Kong-born Canadian cook, photographer, filmmaker, entrepreneur, and cookbook author. His plant-based YouTube channel focuses on approachable recipes that help people cook more at home. In a recent video, Yeung shares a lentil wrap recipe from one of his cookbooks and shows how easily it can be adapted with greens, spices, and fillings.

“This is a literal three-ingredient recipe,” Yeung says in the video. “And two of those ingredients [are] water and salt.”

Making the lentil batter

These versatile wraps are made using red lentils, water, and salt, with a green variation that includes spinach and seasonings - Media Credit: YouTube / Yeung Man Cooking

Yeung starts by adding one cup of red lentils to a heatproof bowl. He boils water in a kettle, setting it to the highest temperature if the kettle has options, then pours the hot water over the lentils. He does not measure the soaking water. He simply uses enough to keep the lentils fully submerged.

While the lentils can soak overnight, Yeung says the faster method works well. “I find soaking them in boiling hot water, 20, 25 minutes is sufficient,” he says. After soaking, he rinses and drains the lentils before adding one cup of fresh water.

The lentils then go into a blender with a couple of pinches of salt. Yeung blends the mixture on high until it turns completely smooth, which takes about a minute. The finished batter should look thin and pourable, closer to a runny pancake mix than a thick dough. Yeung says the recipe makes about six to seven wraps, though it can be multiplied for a bigger batch.

Cooking the wraps

To cook the wraps, Yeung uses a non-stick pan over medium-low heat. He cooks with a carbon steel pan, so he warms it dry for a couple of minutes first. He then spreads a very thin layer of avocado oil over the pan with a paper towel.

Yeung pours in about half a cup of the lentil mixture and quickly spreads it with a ladle, using the same motion you would use to make a crepe. He warns that the batter needs a gentle hand. Pressing too hard or using a pan that is too hot can cause the wrap to break.

“Just spread it out once and leave it,” he says.

The wrap cooks for about two minutes on the first side. Yeung then releases it with a spatula, flips it, and cooks the other side for another couple of minutes. At that point, the wrap should already be sturdy enough to handle. He points out that the plain version is still useful on its own, especially because the wraps are flexible and easy to roll.

“They’re very pliable and rollable as well,” he says.

How to make green spinach lentil wraps

YouTube / Yeung Man CookingYeung makes a simple lunch wrap with seared tofu, chimichurri, leftover couscous, and microgreens

After showing the plain red lentil version, Yeung turns the base recipe into a green spinach wrap. He adds garlic powder, onion powder, fresh cracked pepper, and packed fresh spinach to the remaining batter. Kale would also work, he says, and the choice comes down to preference.

The mixture goes back into the blender until smooth. After about 30 seconds, the batter turns a bright green. Yeung then cooks it in the same way, spreading about half a cup into the pan and flipping it after a couple of minutes.

The spinach version adds more flavour and colour without making the recipe complicated. Yeung says the wraps are also forgiving, since you can lift an edge and check whether they are done before flipping.

The same idea works with other ingredients. Paprika can give the batter an orange tint, while turmeric can make it golden. Yeung also suggests taking the flavour further with ingredients such as sun-dried tomatoes or smoked paprika.

“You can really let your imagination go wild with how you want to flavour these wraps,” he says.

A flexible base for lunch

To show how the wraps work in a meal, Yeung makes a simple lunch wrap with seared tofu, chimichurri, leftover couscous, grilled asparagus, tomatoes, chopped red onion, and microgreens. The filling shows why the recipe works well for leftovers. The wraps can hold grains, vegetables, tofu, sauces, and fresh toppings without needing much extra prep.

Yeung notes that the plain red lentil wrap has a mild flavour. He describes it as seasoned but simple, saying it “basically just tastes like a gluten-free lentil pancake.” The green version looks more striking and tastes stronger because of the garlic powder, onion powder, pepper, and spinach.

The wraps also store well. Yeung says they can be refrigerated and enjoyed for a week or two, or frozen for longer storage. He recommends warming them slightly before using them, which helps restore their texture and pliability.

For anyone trying to cook more at home, these 3-ingredient lentil wraps are the kind of recipe that can make meal prep feel less rigid. They start with a basic pantry ingredient, but they can become plain wraps, green wraps, spiced wraps, or a sturdy base for whatever needs using up in the fridge.

“These wraps are so versatile, and the base wrap is only made of literally three ingredients,” Yeung says.

With a blender, a pan, and a little practice, red lentils can become something far more useful than a soup or stew ingredient. They can become wraps for the week.

For more creative and simple plant-based recipes, visit Wil Yeung’s YouTube channel.

https://plantbasednews.org/lifestyle/food/3-ingredient-lentil-wraps/

Stop eating like Popeye – here’s how to actually get enough iron on a vegan diet

From veganfoodandliving.com

By Amber Woodhouse

Think you need to eat fistfuls of spinach to maintain your iron levels? It’s time to separate fact from fiction and discover what really powers a healthy vegan diet

Iron is often one of the first nutrients people ask about when exploring a vegan diet, and they’re right to ask! There are some genuinely interesting facts about getting enough iron on a plant-based diet, and a few lesser-known tips to learn.

For generations, we’ve been told that if you want to be strong, you should eat meat for protein and iron. And then there was the cartoon figure Popeye – squeezing open a can of spinach, swallowing it in one gulp and instantly bulging with superhuman muscles.

Is spinach the answer to our daily iron requirements? While it’s certainly nutritious, it isn’t the iron powerhouse many of us grew up believing. A decades-old mix-up over its iron content helped cement its reputation, and Popeye did the rest.

The good news is that a plant-based diet can still provide all the iron you need. The key isn’t chasing one ‘superfood‘, but understanding how iron works, where to find it, and how to help your body absorb it.

That said, iron isn’t just a vegan concern– it’s a nutrient we should all be mindful of. But why is it so important? And how can you optimise your intake? Read on to find out.

Photo © richellgen/iStock

Understanding iron

Iron is an essential mineral that plays a key role in transporting oxygen around the body. For example, iron is needed to form haemoglobin, the protein in red blood cells that carries oxygen to our tissues, as well as myoglobin, which supports oxygen supply in muscles.

As such, without enough iron, oxygen delivery becomes less efficient, and this is where symptoms can start to appear. Fatigue, dizziness, reduced immunity, and difficulty concentrating are all common early signs.

Iron deficiency is one of the most common nutrient deficiencies worldwide, affecting people across all dietary patterns. Not only can low dietary intake be a contributing factor, but iron deficiency can also arise from reduced absorption (for example, in inflammatory bowel disease) or increased losses, such as through menstruation, childbirth or surgery.

Some groups are more at risk, including people who menstruate, pregnant people, adolescents, endurance athletes, and those with heavy or prolonged blood loss.

Spinach is a good source of iron, but it's not quite the all-round superfood Popeye would have you believe. Photo © viktoriya89/Adobe Stock

Is plant-based iron harder to absorb?

Iron in plant foods is known as non-heme iron, while animal foods provide both non-heme and heme iron. The key difference is their absorption rates. Some studies suggest heme iron is absorbed at a rate between 15 and 35 per cent, while non-heme iron has a more variable absorption rate ranging from 3 to 23 per cent.

At first glance, the difference in absorption rates might sound like a disadvantage for vegans. But in reality, it is much more nuanced.

Some recommendations suggest vegetarians and vegans should aim for up to 1.8 times the standard recommended daily iron intake.¹ However, this guidance originates from older research that did not fully account for how the body regulates iron balance.

Research has since suggested that when iron stores are low, our body adapts to increase iron absorption, and this adaptive response has been observed in people following vegetarian and vegan diets. This may explain why, although vegans may have lower iron stores than omnivores, they are no more likely to have iron levels that fall below the healthy reference range, or to develop iron deficiency anaemia.

In fact, having slightly lower iron levels, as long as they remain within the healthy reference range, may be beneficial in reducing the risk of some chronic diseases, such as type 2 diabetes. This highlights the importance of maintaining optimal iron levels, rather than simply aiming for higher stores.

With so many iron-rich plant-based foods, it's easy to include multiple sources in a meal. Photo © vaaseenaa/Adobe Stock

Meeting your needs on a vegan diet

In the UK, standard recommended iron intakes are:

• 8.7 mg per day for men aged 19+
• 14.8 mg per day for women aged 19-49
• 8.7 mg per day for women aged 50+ (Note: if menstruation continues beyond age 50, higher requirements may still apply)

Source: nhs.co.uk 

Plant-based sources of iron

Spinach is delicious, but plenty of plant foods provide iron, which we should aim to include a variety of throughout the day. Here are some of the top vegan sources of iron to include in your meals:

• Lentils, chickpeas, beans and peas
• Tofu, tempeh and other soya foods
• Chia seeds, cashews, pumpkin seeds and tahini
• Oats and quinoa
• Dark leafy greens
• Dried apricots and figs
• Fortified cereals, breads and nutritional yeast

How to maximise iron absorption

When it comes to iron, it’s not just what you eat, but how you combine foods that can also make a difference. Vitamin C (peppers, citrus fruits, berries) can help increase the amount of iron your body absorbs from plant foods, while the following can hinder iron absorption:

• Tannins and polyphenols (found in tea and coffee)
• Phytates (found in whole grains, pulses and nuts)
• Calcium (including supplements or fortified drinks)

This doesn’t mean avoiding these foods, but rather being mindful of timing. As a general guide, having tea or coffee around an hour before or after meals may help.

Food preparation matters too; preparation methods like soaking, sprouting and fermenting may also help reduce compounds (such as phytates) that inhibit iron absorption. It’s a great excuse to get experimenting in the kitchen!

Menstruation, pregnancy, and childbirth are all risk factors for low iron levels. Photo © New Africa/Adobe Stock

Should you take an iron supplement?

Most people following a varied, well-planned vegan diet can meet their iron needs through food alone. However, supplements may be appropriate in some situations – particularly if a deficiency has been diagnosed, or if requirements are higher (for example, with heavy menstrual losses).

Supplementation should always be discussed with a GP or registered dietitian, though, as too much iron can be harmful.

While plant-based iron is absorbed differently, the body is highly adaptable, and with a varied, well-planned vegan diet, most people can meet their needs.

Rather than getting hung up on individual nutrients, it’s often more helpful to take a whole-diet approach. In iron’s case: include a range of iron-rich plant foods, pair them with foods that support absorption and be mindful of factors that may reduce it.

Boost your protein, fibre, and iron intake with these brilliant vegan bean recipes

https://www.veganfoodandliving.com/vegan-diet/iron-absorption-vegan-diet/ 

10 best plant-based iron sources for vegan athletes

From msn.com/en-us 

By Caitlin Rodgers

1. Lentils

©Pexels

Lentils deliver around 6.6 mg of iron per cup, making them one of the most iron-dense whole foods available on a plant-based diet. They're also rich in protein, fibre, and complex carbohydrates, which makes them a genuinely practical choice for athletes who need sustained energy alongside their iron hit. Whether you're making a big batch of soup or a quick weeknight dal, lentils are flexible enough to fit into pretty much any eating routine.

Beyond iron, lentils contain natural phenolic compounds and carotenoids that act as powerful antioxidants and have anti-inflammatory properties. That's a nice bonus for anyone whose training load keeps inflammation running high. A simple squeeze of lemon juice over a lentil bowl isn't just tasty - it's actually a smart absorption move that brings vitamin C into the mix right where you need it.

2. Tofu

©Unsplash

Tofu stands out as a plant-based iron powerhouse, with one cup of firm tofu containing about 13.3 mg of iron, making it one of the highest single-serving iron sources available without meat. It's also a strong protein source, which is doubly valuable for vegan athletes managing both muscle recovery and iron needs in one meal. The versatility doesn't hurt either - tofu absorbs marinades well and fits comfortably into everything from stir-fries to scrambles.

Tofu contains phytates, compounds that can inhibit iron absorption. However, the fermentation process in tempeh breaks down many of these phytates, making the iron more readily available for your body to use. For tofu specifically, pairing it with bell peppers, tomatoes, or a citrus-based marinade significantly improves how much iron your body actually takes in from a given serving.

3. Chickpeas

©Pexels

Chickpeas provide around 4.7 mg of iron per cup, and they come packaged with plenty of protein and fibre that keep you feeling full and fuelled through long training sessions. They're the kind of food that works hardest when it's the least dramatic - tossed into a grain bowl, blended into hummus, or roasted until crispy for a snack. For busy athletes who need high-nutrition food that's also low-maintenance, chickpeas tick every box.

Cooked chickpeas contain about 2.9 mg of iron per 100 grams, and their mild flavour makes them easy to pair with vitamin C-rich companions like tomatoes, lemon, and bell peppers. A classic chickpea curry with diced tomatoes isn't just comforting - it's actually a well-designed iron meal. Add a squeeze of lime and you've quietly upgraded the absorption value of the whole dish.

4. Tempeh

©Pexels

Tempeh, made from fermented soybeans, provides around 4.5 mg of iron per cup. What sets tempeh apart from most other soy foods is the fermentation process itself. Choosing tempeh over tofu when possible is a good strategy, because the fermentation process naturally reduces phytates and makes minerals more bioavailable.

That means you're not just eating more iron - you're actually absorbing more of it. The protein in tempeh is high quality, with a 100-gram serving containing around 20 grams of protein. For vegan athletes who are already navigating protein targets, tempeh does double duty in a satisfying way.

Try it sliced into strips and pan-fried until crispy, or crumbled into a grain bowl with roasted red peppers for an easy post-training meal that quietly handles both your iron and protein needs at once.

5. Spinach

©Unsplash

Cooked spinach delivers around 6.4 mg of iron per cup, which puts it right up there with lentils in terms of iron density from a leafy green. The cooking part matters here. Spinach contains compounds called oxalates, which can bind to iron and hinder its absorption, but a simple cooking process like steaming or sautéing can significantly reduce these oxalates and unlock more of the available iron.

So a raw spinach salad is lovely, but wilted spinach gets more of that iron into your body. Half a cup of cooked spinach packs around 3.2 mg of iron, plus vitamin C to help with absorption. That natural vitamin C content is worth noting because spinach essentially helps itself get absorbed.

Pair it with a protein like tofu or chickpeas, add a bit of lemon or tomato, and you've got a genuinely efficient iron meal with almost no extra planning required.

6. Pumpkin Seeds

©Pexels

Pumpkin seeds deliver around 4.2 mg of iron per ounce, which is a lot of iron for something you can toss into a trail mix or scatter over a bowl of oatmeal. They're one of those foods that earn their place in a busy athlete's routine simply because the barrier to eating them is so low. A small handful as a pre-workout snack or a topping on soup takes seconds and genuinely contributes to your daily iron intake.

Pumpkin seeds are also a great source of zinc and protein, and contain an extra dose of vitamin K and magnesium. They're bursting with antioxidants such as carotenoids, which have health-protecting properties. For athletes dealing with muscle soreness or oxidative stress from heavy training, those antioxidants are a quiet bonus.

Try them toasted and sprinkled over a lentil soup with a squeeze of orange juice to pull everything together.

7. Quinoa

©Pixabay

A 100-gram serving of cooked quinoa delivers approximately 2.8 mg of non-heme iron. Unlike many plant sources, quinoa is also a complete protein, containing all nine essential amino acids necessary for muscle repair and growth. That combination of iron and complete protein is relatively rare in the plant world, which is what makes quinoa genuinely useful for vegan athletes rather than just trendy.

It's a base you can build almost any meal around. While quinoa contains phytates that can slightly reduce iron absorption, this effect is minimal compared to its overall benefits. Rinsing quinoa thoroughly before cooking helps to remove saponins, its bitter outer coating, and can also reduce some phytate content.

That rinsing step takes about thirty seconds and makes a real difference. Cook it in a batch at the start of the week and you'll have an iron-rich, protein-complete base ready to go for several days of meals.

8. Swiss Chard

©8. Swiss Chard (SaucyGlo, Flickr, CC BY 2.0)

Cooked Swiss chard provides around 4 mg of iron per cup, making it one of the more underrated leafy greens in the iron conversation. It tends to live in spinach's shadow, but it's actually a comparable source and can be a nice change of pace when your taste for spinach wears thin. Like most leafy greens, it cooks down dramatically, so a large bunch in a pan becomes a manageable side dish in just a few minutes.

Swiss chard also brings magnesium and potassium to the table alongside its iron content, both of which matter for muscle function and recovery during heavy training blocks. Sauté it with garlic, a drizzle of olive oil, and a squeeze of lemon for an easy side that effectively combines an iron source with an absorption booster. It's one of those plates that does more work than it looks like it's doing.

9. Black Beans

©Pexels

Black beans contain around 3.6 mg of iron per cup, and they come with a full package of fibre, plant protein, and slow-digesting carbohydrates that support endurance and recovery. They're one of the most practical iron-rich foods for busy athletes simply because they're so easy to use. Canned black beans take virtually no preparation, making them a realistic option even on weeks when cooking time is tight.

Garlic and onions, from the allium vegetable family, can help increase iron absorption, so cooking your black beans with onions and garlic is a smart habit. Pair a black bean bowl with diced tomatoes, a handful of roasted peppers, and fresh cilantro and you've got a meal that addresses iron intake, absorption, and great flavour all at once. It really can be that simple.

10. Fortified Cereals

©Pexels

Fortified cereals can provide up to 18 mg of iron per serving, which makes them one of the most concentrated plant-based iron sources available in a single meal. The iron added is non-heme iron in forms like ferrous sulfate, which are typically well-absorbed, making fortified foods a reliable and accessible option for athletes with higher iron needs. For vegan athletes who struggle to hit their targets through whole foods alone, a bowl of fortified cereal in the morning can meaningfully shift the picture.

Consuming your fortified cereal with a source of vitamin C can dramatically increase the bioavailability of the non-heme iron, helping your body make the most of what's provided. A simple glass of orange juice or a handful of strawberries alongside breakfast does exactly that. Always check the ingredients list for sugar content, as many fortified cereals are high in added sugars.

Aim for options with fewer than 6 grams of sugar per serving to ensure you're getting a nutrient boost without an unnecessary sugar spike. Iron on a plant-based diet isn't complicated once you know the landscape. It's mostly about building consistent habits around these ten foods, pairing them smartly with vitamin C, and keeping an eye on the things that quietly block absorption like coffee, tea, and high-dose calcium close to meals.

In general, it's recommended that non-meat eaters consume 1.8 times as much iron as meat-eaters, due to non-heme iron being less absorbable. That sounds like a lot, but spread across a day of intentional eating, it's genuinely achievable. Your training deserves the fuel to match it.

https://www.msn.com/en-us/health/nutrition/10-best-plant-based-iron-sources-for-vegan-athletes/ss-AA21L8SF#image=10