2-ingredient Red Lentil Wraps

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.

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

1. 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.
2. 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.
3. 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.
4. 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!
5. 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.
6. 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. Make delicious tacos 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

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5 from 48 votes

Red Lentil Wraps

These two-ingredient wraps are healthy, high 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.

Cook Time20 minutes mins

Course: Bread

Cuisine: American

Keyword: Red Lentil Wraps

Servings: 4 wraps

Calories: 159kcal

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.

Nutrition

Calories: 159kcal | Carbohydrates: 27g | Protein: 12g | Fat: 0.5g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 9mg | Potassium: 430mg | Fiber: 14g | Sugar: 1g | Vitamin A: 18IU | Vitamin C: 2mg | Calcium: 29mg | Iron: 3mg

If you tried our recipe, please leave a comment or tag us on Instagram @Sixhungryfeet. We are always happy to see your creations! 

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• Vegan Protein Waffles
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• Creamy Tahini Pasta
• Homemade Cashew Butter