These Arayes are my plant-based take on the classic ground beef Lebanese stuffed pita. Made with a seasoned lentil kofta filling, then pan fried or baked until crispy. Paired with a creamy herby tahini sauce that pulls everything together. Think comfort food energy, but fiber-forward and protein-rich.
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🔍 Quick Look: Lentil Arayes Recipe
- ⏱️ Prep Time: 15 minutes
- 🎛️ Cook Time: 20 minutes
- 👥 Servings: 4
- 📊 Calories: ~535 kcal per serving (based on nutrition panel)
- 👩🏽🍳 Flavor Profile: Warm, savory spices with a meaty lentil filling, crispy pita, and a creamy, garlicky lemon-tahini finish.
- 💪🏼 Nutrition: 39 grams of protein, 27 grams of fiber, 13 mg iron
👩🏽⚕️ Nutritionist’s Note
Why You’ll Love These Arayes:
- Ground beef is replaced with a meaty lentil filling bringing plant protein, fiber, iron, and slow-digesting carbs for steady energy, and reducing saturated fats.
- Fresh herbs add antioxidants and brightness without extra sodium.
- Creamy tahini dressing contributes calcium and healthy fats.
- Pea protein or oat flour helps bind while boosting protein or whole-grain fiber.
- These are satisfying without feeling heavy.
Jump to:
- 🔍 Quick Look: Lentil Arayes Recipe
- 👩🏽⚕️ Nutritionist’s Note
- 👩🏼🌾 Ingredients
- 🌿 Substitutions
- 📝 How to Make Arayes
- ✔️ Storage & Meal Prep Tips
- 🍴 More High-Protein Lentil Recipes
- 🙋🏽♀️ Recipe FAQs
- 🫙 More sauce options…
- 👩🏽🍳 Made this recipe?
- ⚖️ Convert the Recipe to Metric (g & mL)
- Arayes Recipe
- 🛍️ Shop Recipe Cookware and Ingredients
- 💬 Comments
👩🏼🌾 Ingredients
Below, I share ingredient notes from both a nutrition expert’s and trained chef’s perspective.
- Lentils replace the meat while keeping that hearty bite, making these arayes naturally high in protein and fiber.
- Grated onion adds moisture and sweetness.
- Tomato paste deepens umami.
- Pea protein (or oat flour) helps bind the filling – optional, but helpful if the mixture feels soft.
- Cinnamon and allspice give classic arayes warmth.
- Pitas: Use mini pocket pitas.
See the printable recipe card below for quantities.
For the Tahini Sauce
- Greek-style yogurt (plant-based or regular) adds creaminess along with protein and calcium. Creates a rich but balanced sauce that cuts through the spices.
- Tahini brings even more calcium plus heart-healthy fats, which help your body absorb the fat-soluble nutrients from the herbs and spices in the arayes.
- Fresh herbs keep everything bright.
See the printable recipe card below for quantities.
🌿 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Pea protein: replace with oat flour, chickpea flour, or breadcrumbs to help bind the filling.
- Cilantro: skip as desired and replace with extra parsley, fresh mint, or basil (mint keeps it more traditional; basil gives a softer Mediterranean flavor).
- Heat: add chili flakes or cayenne to taste.
- Gluten-free: use gluten-free pita or form the filling into small patties instead of stuffing.
- Oil-free: brown in a nonstick skillet and bake directly on parchment
- To make smashed pitas: Carefully slice each pita horizontally (like splitting a bagel) to make it thinner. Spread and press the lentil filling directly onto the pita, then cook filling-side down in a skillet so it crisps up-similar to the method I use in my Smash Tofu Tacos recipe.
📝 How to Make Arayes
The complete recipe with exact amounts is below. These additional tips will help you get the best results.
For the lentil kofta filling:
How to Cook Arayes:
For serving:
✔️ Storage & Meal Prep Tips
These simple steps help preserve freshness and flavor:
- Store cooked arayes in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet, air fryer, or toaster oven to restore crispness.
- Store the sauce separately in the fridge for up to 4 days. Stir and add water as needed before serving.
- For meal prep, prepare the filling and refrigerate up to 4 days before stuffing the pitas and cooking. Or assemble the arayes and refrigerate for up to 4 days before cooking.
- Freeze the prepared arayes or filling for up to 3 months. Thaw the filling in the refrigerator overnight before using. Bake prepared arayes straight from frozen at 375°F (190°C) until warmed through, flipping halfway, until hot through and crisp. Broil the last 1 to 2 minutes if needed.
🍴 More High-Protein Lentil Recipes
Meet your daily iron needs with this Easy Dal. Comforting, healthy, and simple enough for a busy weeknight.
A High-Protein, Easy Lentil Quinoa Salad, designed to deliver the perfect balance of plant protein, fiber, and longevity-promoting nutrients
High-Protein Quinoa & Lentils Without Oil is budget-friendly, healthy, and very flavorful.
Fast and flavorful, this 6-minute Instant Pot Quinoa Lentil Curry, packed with anti-inflammatory ingredients, will boost your health
🙋🏽♀️ Recipe FAQs
Can I use something other than ground beef to make arayes?
Yes. Traditionally arayes are made with ground beef or lamb, but you can also use lentils (as in this recipe), ground mushrooms, plant-based ground, or a mix of lentils and walnuts for texture. The key is using something that holds together when mixed with onion, garlic, and spices.
I’m not able to pull the pita apart – how do I get a pocket?
Make sure you buy stuffable pitas – some brands are not designed to open into pockets. If they feel sealed tightly, gently warm them for 10-15 seconds in the microwave or in a dry skillet to soften. Then use your fingers or the tip of a small knife to carefully loosen the edge and open the pocket. If they still won’t separate, slice them halfway through to create a pocket.
Can I substitute the pitas in arayes?
Use whole wheat pitas, gluten-free pitas, or thicker Arabic-style flatbread. Make sure the bread is sturdy enough to hold the filling without tearing. If the bread is thinner, use slightly less filling so it cooks evenly.
If you prefer not to use pitas, shape the lentil mixture into small kebabs or patties and pan-fry or bake them. You can also spread the filling onto naan or flatbread and cook open-faced, or bake it in halved bell peppers, or zucchini boats.
🫙 More sauce options…
👩🏽🍳 Made this recipe?
Let me know your thoughts on Arayes with Lentil-meat by leaving a ⭐️ rating below or sharing it on Instagram.
⚖️ Convert the Recipe to Metric (g & mL)
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Crispy arayes stuffed with spiced lentils and served with a herby tahini yogurt sauce. Simple to pan-fry and bake, with bold Middle Eastern flavor.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Appetizer, Main Course
Cuisine Vegan
Servings 4 servings
Calories 535 kcal
For the lentil kofta filling:
- 2 ¼ cups cooked lentils or 1 cup dry lentils, cooked (green, brown, black, or Puy French lentils)
- 1 yellow onion
- 7 cloves garlic minced
- 2 tablespoons tomato paste
- ⅓ cup chopped parsley
- ⅓ cup chopped cilantro or mint
- 2 teaspoons cumin
- 2 teaspoons paprika
- 1 teaspoon cinnamon
- 1 teaspoon black pepper
- ¾ teaspoon allspice
- Salt to taste
- 2 to 4 tablespoons oat flour or pea protein
- Drizzle olive oil optional
For the Tahini Sauce
- ½ cup unsweetened Greek-style yogurt or plain yogurt
- 3 tablespoons tahini
- 1 small lemon juice
- ¼ cup chopped cilantro or mint
- ¼ cup chopped parsley
- 1 teaspoon cumin
- ½ teaspoon paprika or to tase
- Salt and black pepper to taste
For serving:
- 4 mini pitas
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1 Large skillet
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Baking sheet optional
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Cook the lentils (or use canned): Rinse 1 cup dry lentils and add to a pot with enough water to cover by about 2 inches. Bring to a boil, then simmer uncovered for 15-20 minutes until tender. Drain well into a fine mesh strainer and let steam-dry for at least 5 minutes. The lentils should be soft but not wet – this is key for crisp arayes.
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Grate the onion over a bowl, then squeeze firmly in a towel to remove liquid.
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Mash the lentils in a large bowl until mostly broken down.
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Add the onion, garlic, tomato paste, parsley, cilantro, cumin, paprika, cinnamon, black pepper, and allspice. Sprinkle in pea protein or oat flour and stir until the mixture holds together when pressed. Mix well, and add salt to taste. For a richer texture, add olive oil 1 tablespoon at a time until the desired taste and mouthfeel. Adjust the seasonings to taste.
Using your hands, squeeze the mixture together to bind.
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Stuff the pitas: Make 3 to 4 well-stuffed mini pitas, or 5 to 6 lightly stuffed mini pitas. Gently open each pita half. Fill, then use your fingers to spread the filling evenly all the way to the edges. Press gently to compact so nothing falls out while cooking.
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For thinner arayas: Heat a large skillet over medium-high heat. Spray both sides of the pita with olive oil, or add a drizzle to the pan. Then place 3 or more halves in the pan (whatever fits). Cook for about 2 minutes on each side, pressing down lightly with a spatula, until golden and crispy. The lentil-meat is spread so thin it cooks fast.
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For well-stuffed arayas: Heat a skillet over medium with a thin layer of olive oil, or spray both sides lightly. Start by cooking the open side first for about 3 minutes, or until browned to seal the filling. Sear the sides of the pita for about 1 minute on each side, or until lightly browned.
Bake: Transfer the arayes to a baking sheet. Bake at 400°F (200°C) for about 15 minutes, flipping halfway, or until golden and warmed through. For extra color, broil for the last 1-2 minutes, watching closely.
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Make the sauce: While the arayes bake, blend all sauce ingredients except water until smooth. Add water gradually until creamy and thin enough to drizzle.
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Finish: Drizzle sauce generously over hot arayes or serve on the side for dipping. Add extra lemon if desired.
Nutrition Facts: Makes 4 mini pitas or 2 small pitas if well-stuffed. Nutrition facts are for one stuffed pita.
To make smashed pitas: Carefully slice each pita horizontally (like splitting a bagel) to make it thinner and reduce the amount of bread. Then press the lentil filling firmly onto one side and pan-cook filling-side down until crispy.
Make kebabs or stuffed vegetables: You can also shape the lentil mixture into small koftas/kebabs instead. Or use the filling to stuff sweet potatoes or bell peppers.
Bake or Pan-Fry: If your pitas are generously filled, bake after pan-frying. If they’re thinner, you can skip the oven and just pan-fry until cooked through.
My nonstick, nontoxic skillet for cooking the arayes is linked here.
Add a pinch of cayenne for a kick!
Calories: 535kcal | Carbohydrates: 79g | Protein: 39g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 216mg | Potassium: 414mg | Fiber: 27g | Sugar: 4g | Vitamin A: 1158IU | Vitamin C: 41mg | Calcium: 163mg | Iron: 13mg
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
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