These two-ingredient wraps are healthy, high in protein, really easy to make, and yummy. To make these Red Lentil Wraps all you need is red lentils, water, and optionally, a pinch of salt.
What are Red Lentil Wraps?
Red Lentil Wraps are a type of tortilla-like wrap that are simply made using a batter that contains soaked red lentils, water, and a pinch of salt. This basic recipe can be twisted to add flavor depending on your preferences.
They are pliable, which makes them perfect for roll-ups, tacos, or serving on the side of your favorite Indian curry.
How do Red Lentil Wraps taste?
If you have ever tried Indian dosa, they taste quite similar. They are thicker than dosas and way simpler to prepare, as the batter is made just using two or three ingredients depending if you want to add salt or not.
You can use these wraps for sweet and savory recipes.
Our Red Lentil Wraps are:
- Vegan
- Gluten-free
- High protein (12 grams of protein per wrap)
- High fiber
- Pliable
- Easy to prepare
- Family-friendly
- Oil-free
How to make these homemade Lentil Wraps
Ingredients
To make this recipe you will need minimal ingredients: red lentils (whole red lentils or split red lentils), water, and optionally a pinch of salt. These are the same ingredients you will need to make your own soy-free tofu.
For these lentil wraps you need uncooked red lentils. You can find them in most supermarkets, Indian markets, or Asian shops. As well, you could find them online.
If you don't have red lentils and still want to make this recipe, you can use any other type of uncooked lentils, black beans, or even chickpeas.
Step-by-Step Method
- Add the red lentils and room-temperature fresh water to a blender jug and leave them soaking for at least three hours. If you want to speed up the process, you can cut the soaking time by using hot water but the lentils will still need to be soaked for about 30 minutes.
- Add a pinch of salt and blend the lentils with the water remaining after soaking them. You don't need to rinse them, add more water or take water out. Simply follow the ratio listed in the recipe card. You will need a high-speed blender, an immersion blender, or a food processor. We use our Ninja Blender for this recipe and it works great. Blend the lentils until you have a smooth batter.
- Using a ladle or cup, pour some lentil batter into a hot non-stick pan. It is important that you use a non-stick pan for this recipe, otherwise, the batter will stick to the cooking pan. You can grease the pan with some olive oil but this is totally optional as no oil needs to be used. If you have a tortilla pan or tortilla maker, they are perfect to use for this recipe.
- Spread the batter into the hot pan using the back of the spoon or cup and move it in a circular motion until the batter is evenly spread. Don't worry if some parts are thicker than others, it really doesn't matter. The more you make, the better they will look!
- Cook for about 4-5 minutes (medium-high heat) or until the wrap can be easily flipped. Flip the wrap and cook for another 4-5 minutes. If the Red Lentil Wraps are getting too brown, bring the temperature to medium heat.
- Place the lentil vegan wraps on a plate and repeat until all the batter is gone. You can stack the wraps as the steam will help them get pliable and stretchy.
Variations
- Make them sweet. You can add some maple syrup to the mixture before blending. Then add some nut butter, chocolate spreads or maple syrup, and lemon to these delicious gluten-free tortillas.
- Add flavors such as fresh or dried herbs, garlic powder, onion powder, curry powder, garam masala, tomato paste, black pepper, vegetable stock, or others.
- Use a different type of lentil. You can make these by using other types of lentils such as brown lentils or green lentils or legumes such as chickpeas or black beans. Make sure you soak them for long enough as red lentils soften faster than other types of lentils or legumes.
Serving Suggestions
These Red Lentil Wraps are quite versatile, making them great to serve in many different ways and with different dishes. They are an excellent source of fiber and protein, compared to the flour tortillas that you can buy in a grocery store. You can use sweet or savory fillings, depending on your taste. They need to be served warm as they break easily when cold. Here are some ideas on how to use these tortillas:
- Roll-ups. You can make different fillings to make roll-ups with these red lentil wraps.
- Curries. We love serving these wraps on the side of our favorite curries such as this Vegan Butter Cauliflower or this Aubergine Curry.
- Tacos and fajitas. Make delicious tacos and fajitas with these wraps.
- Serve them with a spread. Our kids love them with nut butter such as cashew butter or Brazil Nut Butter.
- Salad wraps. Fill these wraps with fresh salad and other ingredients such as falafels, fresh tomatoes, cucumbers, and a creamy sauce, and have a healthy and delicious meal.
- Flatbreads. These wraps serve as lentil flatbreads as well.
- Pancakes. If you shape them like pancakes instead of wraps, they are such a delicious pancake alternative. Then add the toppings you like whether sweet or savory.
These are just some ideas but I'm sure you can find other yummy ways to use these tortillas.
Store and Reheat
Our recipe makes about four to five large wraps. They are hearty and quite filling, so if you think you won't be using them all, we recommend you store the remaining batter in the fridge for the next day. As well, you can prepare the batter and store it in the fridge to cook the tortillas the next day. Some people find them easier to cook after one day.
If you want to make a big batch, you can double up our recipe to make about 8 tortillas.
If you have some leftover cooked wraps, you can store them in the fridge for 2-3 days using an airtight container or keep them in the freezer. You can then heat them up once they are completely thawed using a pan or a toaster.
FAQ and Tips
Use a good non-stick pan
You need a proper non-stick pan for this recipe.
How can I make these wraps if I don't have a good non-stick pan?
You can bake the batter on parchment paper in the oven at 200C (400F) for about 20 minutes. When the edges start to curl up, they should be ready to go. Tortilla pans or tortilla makers definitely are a great option if you own one.
How can I help the wraps from sticking to the pan?
If you are using a non-stick pan and the wraps are still sticking while cooking them, there are a few things you can make:
- Pour just a little mixture, instead of making a large wrap, try making smaller shapes.
- Wait until the bottom part is fully cooked before you try to flip it. If your pan is not working as you would like, maybe they will need to be cooked until golden brown before you can flip them.
- Add some vegetable oil to the mixture. Just add a teaspoon to the mixture, stir well, and try again.
Can I use another type of lentils or other legumes?
Yes, any type of uncooked lentils can be used. If you want to make high-protein wraps using another type of legume, you can try using chickpeas or black beans.
How can I avoid these wraps from breaking when rolling them up?
Stack them on top of each other in a kitchen towel when you finish cooking them. The steam helps make them pliable and stretchy while they sit with each other.
Red Lentil Wraps
Equipment
- High Speed Blender
Ingredients
- 1 cup red lentils whole or split
- 2 cups water
- A pinch of salt
Instructions
- Add the red lentils and water to a blender jug and leave them soaking for at least three hours.
- Add a pinch of salt and blend the lentils with the water remaining after soaking them. You don't need to rinse them, add more water or take water out.
- Blend the lentils until you have a smooth batter. For this part, you will need to use a high-speed blender, food processor, or immersion blender.
- Using a ladle or cup, pour some lentil batter into a hot non-stick pan.
- Spread the batter into the pan using the back of the spoon or cup and move it in a circular motion until the batter is evenly spread.
- Cook for about 4-5 minutes (medium-high heat) or until the wrap can be easily flipped. Flip the wrap and cook for another 4-5 minutes. If the wraps are getting too brown, bring the temperature to medium heat.
- Place the wraps on a plate and repeat until all the batter is gone. You can stack the wraps as the steam will help them get pliable and stretchy.
Notes
- You need a proper non-stick pan for this recipe.
- Stack them on top of each other in a kitchen towel when you finish cooking them. The steam helps make them pliable and stretchy while they sit with each other.
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If you tried our recipe, please leave a comment or tag us on Instagram @Sixhungryfeet. We are always happy to see your creations!
Megane says
OMG! These lentil wraps are the best! So easy! they are flexible and I now have a wrap stash in the freezer. Thanks so much for another way to use lentils too. x
Laura says
Thank you Megane!
Tina Revai says
Megane, how do you prepare them for storage in the freezer? Any tips?
Laura says
Hi Tina, once they are completely cooled, you can stack them in an airtight container and freeze them.
Sharon says
These are a great way to have my favorite sandwich ingredients wrapped up in a healthy and high-fiber wrap. The perfect lunch!
Laura says
thank you Sharon!
Bernice says
These are so awesome! Passing this recipe onto my sister who is watching her carbs. She'll love this high protein wrap recipe.
Laura says
Thank you Bernice, I hope she will like it!
Cathleen says
2 ingredients? No way!! I am so excited to try this, thank you so much for sharing the recipe 🙂
Laura says
Hi Cathleen, right they are so easy!
Veronika says
Wow I can't believe these are made with just lentils and water! They were so tasty and held together really well. New favorite gluten-free wraps!
Jenny Graves says
In our household lentils have become a ‘thing’. We love them. Thank you for this wonderful red lentil wrap recipe. It’s easy and useful!
Lauren Michael Harris says
These lentil wraps were so easy to make and fit perfectly into my lower carb, gluten free diet. Even the kids enjoyed so them so that's a win-win!
Ann says
I have never made wraps before, but this seems so easy! I have all of the ingredients already, so plan to give this a try today!
Enriqueta E Lemoine says
I cannot believe these lentil warps are so easy to make and versatile. They are delicious and perfect to be filled with whatever you have in the fridge. And I love they are gluten-free! Thanks for sharing.
Laura says
Thank you Enriqueta!
Debbie says
These Red Lentil wraps are fantastic. I was looking for the perfect wrap and I have found . These are so easy to make and I will be making these over and over again.
Laura says
Thank you Debbie, glad you liked them!
Petra says
Do the lentils need to be rinsed before they are soaked?
Laura says
Hi Petra, we don't rinse the lentils before soaking but I know some people prefer doing it, it's totally up to you!
GonzaloD says
Hola Laura!
He hecho la masa hace un rato para hacer los wraps mañana después de seguir tus instrucciones 🙂
Sin embargo, tras un par de horas de tener la masa en el frigorífico en un tarro grande de cristal, parece que el agua se está empezando a separarse de la mezcla.
¿Es normal? ¿Debería volver a mezclar mañana en la procesadora o desechar el agua que se separe antes de hacerlos en la sartén?
Muchas gracias y un saludo!
Laura Arteaga says
Hola Gonzalo, es normal que la mezcla se separe, al pesar más las lentejas, se quedan abajo y el agua sube. Simplemente mezclalo bien antes de hacer los wraps 🙂 espero que os gusten!
Nicola says
Hello, how long will these keep in the fridge, please?
Laura Arteaga says
Hi Nicola, if you keep them in an airtight container they should last for 2-3 days but they may break easier and not be thay pliable. I would keep the batter which will last as well for 2-3 days and make the wraps before serving.
Sarah says
As anyone have an idea of how long the batter will stand in the fridge? I live alone and would rather whip them up fresh in the morning if there's a possibility for the mix to stay in the fridge for 2, maybe 3 days...
Laura Arteaga says
Hi Sarah, I've tried before keeping the batter for 2 days and it stayed good. Make sure you mix it well before you cook it as the mixture will separate.
Sam says
Thank you for sharing this recipe. If you do not mind, I would like to seek clarification from you...Many articles definitively state that eating raw lentils are unequivocally unhealthy.. Yet your recipe is also out there,, so is there a way to reconcile these alleged opposite stance? Thank you so much, as I really would like to make these!!!!
Laura Arteaga says
Yes, you are right, eating raw lentils isn’t recommended because they contain antinutritional factors like phytates and lectins. In the process outlined in this recipe, however, the lentils are first soaked - a practice that reduces these antinutritional factors, making them safer and more nutritious to eat. Then blending and frying the soaked lentils ensures they are fully cooked, further eliminating any potential risks. So feel free to enjoy making and eating these delicious and nutritious lentil wraps. Let me know how they turn out.