White Bean, Lentil and Kale Wraps

Disclaimer: This post is sponsored by USA Pulses and Pulse Canada, but all opinions are my own.

I don’t know about you, but I am constantly on the go in the summer.  These White Bean, Lentil and Kale Wraps are perfect to take on the go.  Just pop them in a insulated lunch sac and you are good to go! Did you know that white beans and lentils are both members of the pulse family?

white bean and kale wrap

These wraps are packed with good for you ingredients that will keep your energy level up and your appetite satisfied.  Did you know know that the UN declared 2016 the International Year of Pulses?

Pulses are dry peas, beans, lentils and chickpeas.  They are nutritional powerhouses high in protein, fiber, vitamins and minerals.  Pulses are also VERY affordable and easy to grow.  For example, one serving of lentils costs 10 cents compared to 1 serving of quinoa which costs about 59 cents.

Why does the UN care about pulses?  Pulses are good for the environment and can help feed the world. They are water efficient and have a lower carbon footprint compared to other proteins. Pulses also enrich the soil, reducing the need for chemical fertilizers.

Pulses are very versatile as well.  They work well in salads, stir fries, wraps, cookies and hummus.  The possibilities are endless.  So please join me and take the Pulse Pledge – a 10 week commitment to eat more pulses (at least once a week) in 2016!

White Bean Kale Wrap 1 - My Whole Food Life

White Bean, Lentil and Kale Wraps

White Bean and Kale Wraps

Prep Time 20 min Serves 4-5     adjust servings

The perfect, healthy lunch for on the go!


    For the salad

    • 2 cups cooked lentils
    • 2 cups cooked white beans OR 1 can white beans drained and rinsed
    • 4 leaves curly kale, stems removed, chopped and massaged (see this video for massaging kale)
    • 1/2 cup red onions, thinly sliced
    • 2-3 Roma tomatoes, chopped

    For the dressing

    • 1/2 cup tahini
    • Juice from 1 lemon
    • 2 tsp maple syrup
    • Sea salt to taste
    • Water (if needed, to reach desired consistency)
    • 4-5 soft tortilla wraps


    1. Place all the salad ingredients in a large bowl. Mix well.
    2. In a small bowl, add all the dressing ingredients. Mix well.
    3. Pour dressing over salad and mix until everything is incorporated.
    4. Spoon about 1 cup of the mixture onto each tortilla, wrap and serve


    Recipe Notes

    If you plan on taking these on the go, I recommend keeping the dressing and salad separate until you are ready to eat. These should last at least 4 days in the fridge. Enjoy!


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    5 thoughts to “White Bean, Lentil and Kale Wraps”

    1. This looks great. I'm not a huge fan of kale, but massaging it makes a big difference. I've tried the Engine 2 method of massaging with avocado and lemon juice. Very yummy!

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