Italian Lentil Meatball Wrap
A warm, comforting flatbread wrap packed with plant-based lentil meatballs and lightly wilted spinach. Tossed in a rich marinara sauce and finished with hemp seeds for a gut-friendly lunch.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Digestive tip: If garlic or onion in store-bought marinara triggers bloating for you, look for a "sensitive recipe" marinara that omits these aromatics.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Heat a light drizzle of olive oil…
- 01
Heat a light drizzle of olive oil…
Heat a light drizzle of olive oil in a skillet over medium heat. Add the lentil meatballs and cook until heated through and lightly browned on all sides, about 5 minutes.
Look for: heated through and lightly browned on all sides
Tap card to mark done - 02
Pour the marinara sauce into the skillet…
Pour the marinara sauce into the skillet over the meatballs, stirring in a pinch of Italian seasoning or dried oregano. Turn the heat to low, cover, and let simmer for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 03
Push the meatballs and sauce to one…
Push the meatballs and sauce to one side of the skillet. Add the fresh baby spinach to the empty side, tossing gently for 1 to 2 minutes until just wilted. (Lightly cooking greens breaks down their fibrous structure, making them much easier to digest).
Look for: just wilted
Tap card to mark done - 04
Lay the flatbread on a plate and…
Lay the flatbread on a plate and sprinkle the center evenly with hemp seeds for a dose of healthy fats and extra protein.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Spoon the warm meatballs
Spoon the warm meatballs, marinara, and wilted spinach down the center of the flatbread. Wrap tightly, slice in half, and enjoy warm.
Tap card to mark done
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