These red lentil wraps made with only 2 ingredients are super flexible and great for easy lunches and dinners. They are high in protein and fiber, naturally vegan, gluten-free, and nut-free.
I used to always buy gluten-free tortillas at the grocery store because they are so versatile but I wasn't a fan of the ingredient list. These red lentil wraps are such a great substitute with super clean ingredients and even better flavor. Plus, they are really easy to make at home. I love no-fuss recipes like this one!
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What are red lentil wraps?
Lentil tortilla wraps, sometimes called lentil flatbreads, are super bendable tortillas made from red lentils, salt, and water. They are slightly fluffier and spongier than regular wheat tortillas or corn tortillas.
Red lentil wraps have a mild lentil taste that is slightly nutty and incredibly delicious. Overall, they pair well with lots of different foods. Personally, I use them for vegetable wraps with hummus or roll-ups. For tacos or enchiladas, I'd rather recommend my 2-ingredient quinoa tortillas.
Why you'll love this recipe
- It's made with minimal ingredients.
- Lentil wraps are high in fiber (7 grams of dietary fiber/wrap) and high in protein (6 grams of protein/wrap).
- They are more nutritious than a traditional tortilla.
- They take less than 30 minutes to make once you have soaked the lentils.
- They are super affordable compared to vegan or gluten-free wraps at the grocery store.
- They are amazing for meal prepping for vegan wraps.
Ingredients and notes
- Red lentils are the main ingredient for these protein wraps. I use whole red lentils but you can also use split red lentils. The soaking time can be a little shorter when using split lentils as they already have their outer skin removed and soften more easily. Both work fine for this recipe. Don't replace them with green lentils or brown lentils.
- Salt really brings the flavor of the wraps to life.
- Water is the soaking and blending liquid. I recommend using filtered water over tap water. The lentil-to-water ratio should always be 1:2 (so 1 cup of red lentils in 2 cups of water).
Elo's tips
- Soak the lentils in vegetable broth for savory wraps.
- Add spices for extra flavor. Garlic powder, onion powder, paprika powder, and cayenne pepper work great. I also really like spice mixes like garam masala or curry powder. Tomato paste and Indian curry paste can also make a great addition.
- Soak the lentils directly in your blender to have fewer dishes.
- If you soak the lentils overnight, place them in the refrigerator and cover them airtightly.
- Use a high-speed blender to make the batter. A less powerful blender or food processor will produce a gritty batter and won't provide great results.
- Use a small pan (< 8 inches/20 cm) to make really round wraps. I found that it's a lot harder to spread the batter out thinly in larger pans.
- Use two pans simultaneously to cook the wraps to gain time.
- Crepe pans, non-stick pans, or a well-seasoned cast-iron skillet work best.
- Make a double batch and freeze some wraps for easy lunches.
Step-by-step instructions
STEP 1: Thoroughly rinse the lentils under cold water. It removes dust and other impurities. This is also a great time to remove any discolored or damaged lentils.
STEP 2: Soak the lentils. Add them to a bowl with water and salt and let them soak for at least 2 hours. The lentils will soften and double in size, which will make them easy to blend. There will still be some excess water in the bowl that you need to keep for the blending process.
STEP 3: Add them to your blender WITH the soaking water. Now is also the time to add spices if you'd like to.
STEP 4: Blend until perfectly smooth. I use my Kitchenaid K400 blender at high speed for 1-2 minutes. The batter should have the consistency of a pourable pancake batter.
STEP 5: Cook the wrap. Lightly oil a pan with a paper towel and a little olive oil. Pour the batter into the center of the pan and tilt it to spread it out as thin as possible. Be fast because the batter sets pretty quickly. Cook the wrap over medium heat for 1-2 minutes or until the edges turn firm.
STEP 6: Flip the wrap by sliding a spatula underneath. I recommend using a slightly flexible spatula to do so. Cook the wrap for another minute on the other side or until lightly colored. Place it onto a cooling rack while you cook the rest. You may have to re-oil the pan before making the next wrap.
Note: If the batter feels a little thick and doesn't spread when tilting the pan, use a spoon to spread it out into 6-inch (15 cm) disks with a circular motion. Alternatively, make the lentil batter pourable by adding 1-2 tablespoons of water and blend again.
Equipment
As mentioned in the tips section above, I highly recommend using a high-speed blender for this recipe. It will make the batter super smooth and prevents the wraps from being gritty.
I'm using the Kitchenaid K400 blender for these wraps and for all my smoothies. You can read my honest Kitchenaid K400 blender review if you're on the lookout for a great powerful blender.
Storage tips
Place the wraps on a plate and cover them with plastic wrap, aluminum foil, or beeswax food wrap. Alternatively, roll them up and store them in an airtight container. You can store them in the refrigerator for up to 3 days. Don't leave them at room temperature for too long or they will dry out and bend inward.
Yes, you can freeze them for up to 3 months. I keep them in a large freezer bag and separate the wraps with small pieces of parchment paper. That way I can take out a single tortilla at a time. Try to lay them as flat as possible in your freezer to help them hold their shape
To defrost lentil tortillas, simply let them sit on the counter for 5 to 10 minutes while you prepare your tortilla fillings. They will be completely thawed by the time you're done.
Frequently asked questions
No, the lentils have to be in their dry and raw state to make these wraps. You can however use both whole or split red lentils.
There are 3 possible options:
1) You didn't soak the lentils long enough. I recommend soaking them for at least 2 hours. This is even more important if you're using whole red lentils (vs split red lentils).
2) You didn't use a high-speed blender and yours wasn't powerful enough to crush the lentils.
3) You didn't blend the mixture long enough and there were some lentil bits left in the batter. Try blending for at least 1-2 minutes at high speed.
I can think of 2 possible causes:
1) You didn't use a non-stick pan or well-seasoned cast iron skillet for this recipe. I even recommend wiping the non-stick pan with an oiled paper towel for best results.
2) You added too much batter to the pan and/or didn't spread it out enough. The thicker the wrap, the more fragile it is when flipping. If you can't spread out the batter thinly by tilting the pan, try spreading it with a spoon.
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The recipe
2-Ingredient Red Lentil Wraps (High-Protein)
Ingredients
- 1 cup (220 g) red lentils I use whole red lentils but you can also use split red lentils
- ¼ teaspoon sea salt
- 2 cups lukewarm water
Instructions
- Rinse the lentils under cold water in a fine-mesh sieve.
- Add the lentils, salt, and water to a bowl or your blender jar. Soak them for 2 to 4 hours.
- If you added the lentils to a bowl, transfer them to your high-speed blender WITH the excess soaking water.
- Blend on high speed for 1-2 minutes. Make sure the batter is perfectly smooth to prevent having gritty lentil wraps. It should have the consistency of a pancake batter (see step-by-step pictures).
- Use a nonstick pan or lightly oil a cast-iron skillet. Pour the batter into the pan and tilt it to spread it out as thin as possible. Be fast because the batter sets pretty quickly. If the batter feels a little thick and doesn't spread when tilting the pan, use a spoon to spread it out into 6-inch (15 cm) disks with a circular motion (see video below).
- Cook the wrap over medium heat for 1-2 minutes.
- Flip the wrap with a spatula and let it cook for another minute. Transfer it to a cooling rack and repeat the process.
Video
Notes
- Soak the lentils in vegetable broth for savory wraps.
- Add spices for extra flavor. Garlic powder, onions powder, paprika powder, and cayenne pepper work great.
- Place the lentils in the refrigerator and cover them airtightly if you soak them overnight.
- Use two pans simultaneously to cook the wraps to gain time.
- Make a double batch and freeze some wraps for easy lunches (see storage and freezing tips in post above).
Nutrition
Equipment
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