Are you bored of regular flour tortillas or wraps? Then make these easy, high-protein lentil wraps and use them with sweet or savory fillings. These red lentil tortillas are vegan, gluten-free, and filling enough for any meal.
Contents
Ingredients
Red lentils: This recipe uses dried split red lentils. You can even use whole red lentils to make these grain-free wraps. Though I haven’t tried it, brown lentils may also work to make these protein wraps. But they might be a bit grainy, as brown lentils have an outer shell.
Water: Soak the lentils in fresh water and use the same water to grind the lentils into batter. Do not throw away the soaked water.
How to season the lentil wraps?
Red lentils taste bland, and I usually season them. However, depending on the time and availability, I season these red lentil wraps with the following things. Avoid these seasonings if you intend to use the wraps for sweet fillings.
Spices: While grinding the batter, you can add whole spices like cumin, black pepper, and cinnamon and grind it into a smooth paste. Or you can add spice powders like ground cumin, coriander, pepper, cinnamon powder, red chili flakes, or even garam masala powder. I use around ½ teaspoon of the spices; you can increase it if required.
Dried herbs: If fresh herbs are unavailable, you can use dried herbs like dried oregano, thyme, parsley, basil, and mint. Add ½ teaspoon of dried herbs to the batter and mix it well.
Fresh herbs: Cilantro and mint taste very well in this recipe. Add half or 1 cup of fresh herbs to the soaked lentils and prepare the lentils batter. The color of the batter will be different, but it will taste delicious.
Veggies: I sneak in veggies while making this so that I can feed veggies to my kids. While grinding the batter, you can add veggies like carrot, beetroot, green peas, spinach, and tomato.
Instructions
- Take red lentils in a bowl and wash them a couple of times. If you have pre-washed lentils, you can skip this step.
- Drain the lentils completely and add water to them. For every 1 part of lentils, use two parts of water.
- Let the lentils soak for anywhere from 2 hours to 6 hours.
- Once lentils are soaked, transfer them along with their water into a blender jar and make a smooth batter.
- You will not need any additional water, and the lentils batter will be of pouring consistency.
- Transfer the batter into the bowl, add salt, and mix it well. Keep this batter aside.
- Now heat a pan or skillet. Once it is hot, spread oil onto it.
- Take a ladle full of batter and pour it onto the hot pan. Spread the batter as much as you can using the back of a spoon or measuring cup.
- You can add a teaspoon of oil to cook the lentil wrap.
- Once the edges turn little brown, slowly flip the tortilla and let it cook for another couple of minutes on another side also.
- Likewise, make lentil wraps using all the batter. You will get around 9 to 10 high protein wraps.
Recipe Notes
- One cup of lentils will yield around 3 cups of batter.
- Place lentils in the refrigerator if you soak them for more than 6 hours or overnight. This will prevent the fermentation of the lentils.
- These lentil wraps are vegan, gluten-free, and grain-free.
- This recipe works only with dried lentils. Cooked lentils will not work here.
Serving suggestions
As red lentils taste a little bland, these lentil wraps go well with both sweet and savory fillings.
You can use tahini, cashew sauce, basil pesto, or cilantro sauce as topping sauce.
Here are some vegetable side dishes that go well for stuffing these red lentil tortillas.
Sauteed zucchini and carrots: This is a quick, easy stir fry with zucchini and carrots and flavored with thyme, black pepper, and salt.
Indian spiced spinach: Indian-style spinach saag is an easy and quick spinach stir fry with Indian spices.
Bell pepper spinach stir fry: Another quick stir fry with bell pepper. You can also use sweet corn, green peas, and tofu in this stir fry.
Storage
These high-protein tortillas keep well for 8 to 12 hours at room temperature. You can refrigerate them for up to 3 days and freeze them for three months. The texture of frozen tortillas may be different.
You will like my other flatbread recipes in this blog as you are here.
Here are more lentil recipes for you to try out!
Have you tried this recipe? Provide your feedback by giving a star rating and/or leaving comments. And don’t forget to share the recipe with others on Facebook, Instagram, Pinterest, or Twitter.
Recipe
Easy lentil wraps (Vegan high protein red lentil tortillas)
Are you bored of regular flour tortillas or wraps? Then make these easy, high-protein lentil wraps and use them with sweet or savory fillings. These red lentil tortillas are vegan, gluten-free, and filling enough for any meal.
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Instructions
-
Take red lentils in a bowl and wash them a couple of times. If you have pre-washed lentils, you can skip this step.
-
Drain the lentils completely and add water to them. For every 1 part of lentils, use two parts of water.
-
Let the lentils soak for anywhere from 2 hours to 6 hours.
-
Once lentils are soaked, transfer them along with their water into a blender jar and make a smooth batter.
-
You will not need any additional water, and the lentils batter will be of pouring consistency.
-
Transfer the batter into the bowl, add salt, and mix it well. Keep this batter aside.
-
Now heat a pan or skillet. Once it is hot, spread oil onto it.
-
Take a ladle full of batter and pour it onto the hot pan. Spread the batter as much as you can using the back of a spoon or measuring cup.
-
You can add a teaspoon of oil to cook the lentil wrap.
-
Once the edges turn little brown, slowly flip the tortilla and let it cook for another couple of minutes on another side also.
-
Likewise, make lentil wraps using all the batter. You will get around 9 to 10 high protein wraps.
Notes
Nutrition values are my rough estimates. Please feel free to use your calculator if you rely on them for your diet.
Nutrition
Calories: 112kcalCarbohydrates: 12gProtein: 5gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 133mgPotassium: 191mgFiber: 6gSugar: 1gVitamin A: 8IUVitamin C: 1mgCalcium: 13mgIron: 2mg
