2-Ingredient Red Lentil Wraps (High-Protein)

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.

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

1. Soak the lentils in vegetable broth for savory wraps.
2. 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.
3. Soak the lentils directly in your blender to have fewer dishes.
4. If you soak the lentils overnight, place them in the refrigerator and cover them airtightly.
5. 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.
6. 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.
7. Use two pans simultaneously to cook the wraps to gain time.
8. Crepe pans, non-stick pans, or a well-seasoned cast-iron skillet work best.
9. 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 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

Frequently asked questions