Craving a warm, savory meal without breaking the bank? This microwave lentil and rice wrap costs less than $2 per serving and takes just 5 minutes to make. We’re talking pantry staples, zero fancy equipment, and a meal that sticks to your ribs like a frugal superhero.
Perfect for dorm rooms, rushed lunches, or “I forgot to grocery shop” emergencies, this recipe turns canned lentils and rice into a flavor-packed handheld feast. Let’s get into how to make it safely, cheaply, and deliciously.
Below, we’ll cover ingredient swaps, microwave hacks, and how to avoid soggy wrap disasters. Ready? Let’s nuke some goodness.
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Cheap Microwave Canned Lentil and Rice Wrap
Course: Lunch, SnackCuisine: Mexican2
5
minutes3
minutes300
kcal8
minutesIn a pinch for time or ingredients? This microwave canned lentil and rice wrap is the perfect solution. Using readily available canned lentils and rice, you can whip up a wholesome meal without spending much or standing over the stove. Customize your wrap with fresh veggies or sauces of your choice for an added flair, all in just a few minutes.
Ingredients
of lentils drained and rinsed
cooked rice
tortillas or wraps
chopped vegetables (e.g.
bell peppers
spinach
or cucumber)
salsa or sauce of your choice
salt and pepper to taste.
Directions
- In a microwave-safe bowl, combine the drained lentils and cooked rice.
- Stir in your choice of chopped vegetables, salsa, salt, and pepper.
- Microwave the mixture on high for 1-2 minutes until heated through, stirring halfway to ensure even heating.
- Lay the tortillas flat on a clean surface, and divide the lentil and rice mixture evenly between them.
- Roll the tortillas tightly, folding in the sides as you go, to create wraps.
- If desired, secure them with toothpicks.
- Place the wrapped tortillas back in the microwave and heat for an additional 30 seconds to warm the wraps slightly.
- Remove from the microwave, allow to cool for a minute before serving, and enjoy your delicious wraps!.
Notes
- Feel free to customize your wrap with any available toppings, like shredded cheese or avocado. You can also swap out the canned lentils for other canned beans if you prefer. These wraps are perfect for meal prep or on-the-go lunches, and they store well in the fridge for quick reheating.
What Are Canned Lentils and Rice?
Canned lentils and rice are pre-cooked, shelf-stable powerhouses hiding in plain sight at grocery stores. Unlike dried versions requiring 30+ minutes of simmering, these come ready to eat after a quick rinse. Each can packs 12-15g of plant-based protein and 5-7g of fiber per serving – perfect for budget meals that don’t skimp on nutrition. They can be particularly handy when used in microwavable canned lentil and barley wraps for an even quicker meal fix.
My aunt Clarice introduced me to them during her “microwave-only” phase when her kitchen renovation left her with just a dorm fridge and a 900-watt microwave. She’d toss canned lentils with instant rice, cumin, and a squeeze of lime for a 3-minute burrito bowl. Genius!
Benefits of canned lentils and rice:
- No soaking or boiling: Drain, rinse, microwave
- Iron-rich: 20% DV per serving
- Costs ~$1.50/can: Feeds 2-3 people
What Does a Lentil and Rice Wrap Taste Like?
Imagine earthy lentils and fluffy rice hugged by a soft tortilla, spiked with garlic powder or smoked paprika. The texture? Creamy lentils contrast with chewy wraps – like a burrito’s thrifty cousin who knows how to stretch a dollar. For an even easier way to create a quick meal, consider using canned chicken in tortillas. A cheap microwave tortilla canned chicken wrap can be prepared in minutes, offering a tasty and budget-friendly option for busy days.
My mom Linda packed these in my school lunches, swapping spices weekly to keep things fresh. Tuesday might be curry powder with raisins, Thursday chili flakes and shredded cabbage. The flavor adapts to whatever’s in your pantry, but always stays savory, satisfying, and slightly smoky. For a quick and easy twist, a microwave version of coconut curry soup can capture those familiar flavors in just a few minutes. It makes for a delicious and convenient meal option when time is tight.
Pro tip: A dash of acidity (lemon juice, vinegar) cuts through the richness. Want a flavor boost? Sprinkle nutritional yeast or crumbled feta if you’re feeling fancy. Up next: Let’s raid your cabinets for wrap-building essentials.
Ingredients for Microwave Lentil and Rice Wrap
Let’s raid those cabinets! This recipe thrives on flexibility, but here’s our baseline for maximum flavor at minimum cost.
Base Ingredients
- 1 can lentils & rice ($1.50, any brand – we’re not picky)
- 1 large tortilla (10” flour or whole wheat)
- Spices: Garlic powder, cumin, smoked paprika ($0.10 worth)
- Acid: Lemon juice packets or vinegar ($0.05)
Total base cost: ~$1.65. I’ve made this with gas station tortillas and stolen condiment packets during road trips – it’s gloriously adaptable. With simple ingredients, making a cheap microwave tortilla canned chicken burrito can be an easy and satisfying meal. Just wrap the canned chicken and your favorite toppings in the tortilla, microwave it, and enjoy a quick bite on the go.
Affordable Substitutes and Alternatives
No smoked paprika? Raid your spice drawer. Swap in chili powder, curry powder, or even taco seasoning. No lemon juice? A splash of pickle brine works wonders. For a quick and flavorful side dish, try making quick microwave chili lime corn for a delicious twist.
- Protein boost: Add 1/4 can spam ($0.40) or drained tuna ($0.75)
- Veggie bulk: Shredded cabbage ($0.15/cup) or frozen spinach ($0.20)
- Cheap crunch: Crushed tortilla chips ($0.10) or sunflower seeds ($0.15)
My college hack? Stir in a spoonful of peanut butter for Thai-inspired flair. It sounds wild, but the creaminess balances the lentils perfectly.
Also See: 2-minute Microwave Cinnamon Roll Mug Cake
Can You Microwave Canned Lentils and Rice?
Absolutely – but canned goods need special handling. Let’s nuke safely!
Safety Tips for Microwaving Canned Foods
- Always transfer from metal cans to microwave-safe bowls
- Drain and rinse first to reduce sodium by 40%
- Heat to 165°F (use a food thermometer if available)
I learned the hard way that microwaving cans in the can creates spark shows worthy of a Fourth of July finale. Don’t be 19-year-old me. Using a microwave with food in cans can lead to dangerous situations, but there are microwave-safe alternatives available. Microwave cans are designed to safely heat their contents without the risk of sparking or explosions.
Also See: Quick Garlic Butter Shrimp Microwave: Ready in Minutes!
How to Make a Microwave Lentil and Rice Wrap
Time to transform pantry staples into a warm, satisfying meal. Total cook time: 5 minutes.
Step 1: Microwaving Canned Lentils and Rice
- Drain and rinse lentils/rice in a colander ($0.99 stores often carry these)
- Mix with 1 tsp water in microwave-safe bowl
- Cover with damp paper towel, microwave 90 seconds on high
Stir halfway through. Your goal is steaming hot – not Sahara-desert dry.
Step 2: Assembling the Wrap Filling
- Toss heated lentils/rice with spices and acid
- Layer filling slightly off-center on tortilla
- Add toppings (cheese, veggies) if using
Pro tip: Leave a 1” border around edges. Overstuffing leads to wrap explosions – we want contained joy.
Step 3: Wrapping and Serving Techniques
- Fold sides inward over filling
- Roll tightly from bottom to top
- Microwave 15 seconds to “set” the wrap
If your tortilla cracks, spritz it with water before wrapping. Steam = flexibility without sogginess. To enjoy perfectly heated tortillas, consider using the microwave for a quick and easy solution. Microwave tortillas can be a game changer.
Tips for Perfect Texture and Flavor
- Crunch factor: Add chips after microwaving to maintain crispness
- Moisture control: Blot lentils with paper towel if overly wet
- Flavor layering: Season in stages – mix some spices into lentils, sprinkle some on tortilla
My roommate once used kimchi juice instead of lemon. We now call it the “Seoul Survivor” wrap. This creative twist showcases how versatile kimchi can be in different dishes. One popular use is microwave kimchi, which offers a quick and easy way to heat up this flavorful staple.
Now that you’re a wrap wizard, let’s dodge common pitfalls. Even microwave masters make mistakes – here’s how to avoid the classics. It’s important to think carefully about what materials are safe for heating. For example, using plastic wrap in the microwave can help keep food moist and prevent splatters, but it must be done correctly.
Common Mistakes and How to Avoid Them
Overheating Canned Ingredients
We’ve all been there – zapping lentils until they resemble cafeteria porridge. Canned lentils and rice only need 90 seconds max in the microwave. Overheating dries them out or turns them into a mushy mess that’s better suited for wallpaper paste than wraps.
Always use a microwave-safe dish (no metal cans!) and stir halfway. If your lentils look parched, add a teaspoon of water. Pro tip: Set your microwave to 70% power if it’s a high-wattage model. My dorm microwave once fused lentils into a carbon brick – learn from my tragedy. For a quick method, cooking lentils in the microwave can save time and is a simple technique to master.
Filling Distribution Errors
A lump of lentils clumped at one end guarantees a lopsided wrap explosion. Spread filling evenly, leaving a 1-inch border. Think “flat layer,” not “volcano about to erupt.”
Layer smarter: Place cheese or sturdy veggies (shredded carrots, spinach) directly on the tortilla first. They act as a moisture barrier, preventing sogginess. My buddy Dave once piled all his filling in the center – let’s just say his lap became a lentil landing pad. To elevate the flavor of your veggies, consider using a simple microwave trick that enhances their taste and texture. This method can make your vegetables taste like they’re from a fine restaurant, adding a gourmet touch to your meals.
How to Store Lentil and Rice Wraps
Refrigeration Vs. Freezing Guidelines
These wraps stay fresh in the fridge for 3 days max. Wrap them tightly in foil or plastic wrap to prevent tortilla toughening. For longer storage, freeze for up to 1 month.
Freezing hack: Individually wrap each one in parchment paper, then slide into a zip-top bag. Reheat frozen wraps (no thawing needed!) in 30-second microwave bursts. Note: Frozen tortillas may get slightly chewier – a fair trade for grab-and-go convenience.
Ready to get creative? Let’s explore flavor twists that’ll make your wrap the envy of the break room.
Now It’s Your Turn to Wrap It Up!
We’ve covered everything from microwaving canned lentils safely to stuffing your wrap with budget-friendly fillings. This recipe proves that quick meals don’t have to sacrifice flavor or nutrition—just grab your tortilla and get creative!
Did your wrap turn out perfectly fluffy or did you invent a surprising new combo? We’d love to hear about your lentil-and-rice experiments. Happy microwaving!
