Make these protein-rich lentil wraps/ flatbreads with just TWO ingredients to use with sweet and savory fillings and toppings! The lentil tortillas are gluten-free, grain-free, flour-free, dairy-free, and vegan! Flexible and Versatile Protein-Rich Lentil Tortillas As a vegan who eats primarily gluten-free, I love experimenting with ingredient swaps that […]
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Make these protein-rich lentil wraps/ flatbreads with just TWO ingredients to use with sweet and savory fillings and toppings! The lentil tortillas are gluten-free, grain-free, flour-free, dairy-free, and vegan!
Flexible and Versatile Protein-Rich Lentil Tortillas
As a vegan who eats primarily gluten-free, I love experimenting with ingredient swaps that fit my dietary needs and taste delicious. I’ve already shared recipes for regular gluten-free tortillas and keto almond flour tortillas. However, when I want to inject the dish with even more plant-based power and nutrients, I love turning to recipes like my easy spinach tortillas or these protein-rich red lentil wraps!
Lentils are one of my most popular pantry staples. They’re packed with fiber and plenty of plant-based protein (a must for any vegan household). They’re also an excellent source of several micronutrients, like iron, folate, potassium, zinc, etc. So, along with using them to make tasty lentil stew and red lentil dahl, I also use them to prepare a high-protein lentil bread, egg-free vegan omelette, and now these red lentil tortillas.
I haven’t even gotten to the best part… These protein tortillas require just TWO ingredients as a base. More so, while you need to account for time to leave the lentils soaking, the actual hands-on effort needed for these, is the bare minimum. Just soak, blend, and pan-fry!
With the neutral flavor of red lentils, these protein wraps will work for both sweet and savory toppings/ fillings, too, AND they’re freezer-friendly. So, there’s no excuse not to whip up a batch (or two) now!
The Ingredients
These lentil wraps require just two inexpensive, pantry-friendly ingredients that are likely already in your kitchen.
- Lentils: You’ll need dry red lentils for this lentils wrap recipe. Brown lentils also work, but you’ll only need ½ cup (100g), and they’ll need to soak for 10 hours at least. Other lentils may also work, but I haven’t tried, so I can’t guarantee results.
- Vegetable broth: Regular or low-sodium broth will work. Alternatively, you could use a combination of water and salt (especially if you plan to make sweet wraps).
What Can I Add to Lentil Wraps For More Flavor?
- Spices: For more flavorful savory lentil flatbread/ wraps, I like to add a mixture of several spices, including:
- Onion powder
- Garlic powder
- Smoked paprika
Other spices will also work, like turmeric, chili, cayenne powder, cumin, garam masala, curry powder, black pepper, etc.
- Herbs: Several herbs pair well with lentils, like dried oregano or thyme. Fresh herbs would also work, like parsley, cilantro, mint, etc.
- Sweetener: If you’re planning to use these wraps for sweet fillings/toppings, you could add a small amount of sweetener (refined, unrefined, or a sugar alternative) to the batter. Just note that sugars will lead to more browning/ risk of burning.
For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.
How to Make High Protein Lentil Wraps
Unlike flour tortillas, this recipe has you cook the wraps like lentil crepes/ pancakes. How? By mixing up a batter and cooking it on the stovetop.
Step 1: Prepare the batter
- First, rinse the lentils in a sieve under running water, removing any debris or bad lentils.
- Then, transfer them to the blender with the broth (or water and salt), and leave to soak for 3-4 hours.
- Blend the mixture for 2 minutes, or until the batter is smooth and lump-free.
Step 2: Cook the lentil tortillas
- Heat a little oil in a non-stick pan/ skillet. Once hot, reduce the heat to medium-low and pour in enough batter to make a thin layer across the bottom of your pan, spreading it with the back of a spoon as needed.
- Cook the red lentil tortillas for about 3-4 minutes.
- Flip it over when the edges start pulling away from the pan, and continue to cook for 1-2 minutes. Then transfer them to a plate, covered with a damp kitchen towel.
- Repeat this with the remaining batter, adding more oil to the pan as needed.
Note that the batter will thicken as it sits, so I recommend pulsing it for a few seconds between cooking each wrap. You may need more water/broth to bring it back to a pancake batter consistency.
- Enjoy the red lentil wraps with the fillings or toppings of your choice!
You can enjoy these protein tortillas as tacos, enchiladas, wraps, and more, with sweet or savory toppings (like hummus, tomato, cucumber, roasted vegetables, etc.). They’ll also work as a lentil flatbread side to serve with curries and stews.
Storage Instructions
Make ahead: You can prepare the batter up to 2 days in advance and store it, covered, in the fridge. You may need to add more liquid or pulse it in the blender again before making the wraps.
You could also leave the lentils to soak for up to 48 hours. However, they should be stored in the fridge for any longer than 4, to stop them from fermenting.
Store: Allow the cooked lentil wraps to cool and store any leftovers in an airtight container in the fridge for up to 3 days. I recommend placing parchment paper between the wraps to avoid sticking.
Freeze: Stack the tortillas with pieces of parchment paper between each one (to avoid sticking) and freeze in a Ziplock for 3-4 months.
Reheat: I recommend gently reheating a wrap either in the microwave or on the stovetop. You could also reheat a stack by placing them under foil in the oven for 8-10 minutes at 400F/205C.
FAQs
Can I use canned lentils?
No, this lentil wrap recipe relies on dried red lentils. It won’t work with cooked lentils.
Are lentil tortillas pliable?
Yes, these wraps are very pliable and will work in any way a regular tortilla would. Just make sure they’re warm when using them; otherwise, they could tear/break.
Are red lentil wraps healthy?
Yes! But why? Along with being an excellent source of fiber (8 g per wrap), protein (7 grams of protein per wrap), and several essential micronutrients like iron, these lentil tortillas are also satiating to keep you feeling full for longer.
Compared to regular flour tortillas, these are far superior in both micro and macro content (and their lack of ‘empty calories’).
Can I speed up the soaking time?
You could ‘hack’ the soaking part by using boiling water and leaving them to soak for just 20-30 minutes. I haven’t tried this, though.
Why are the wraps gritty?
This may be because you didn’t soak the lentils long enough or blend them for enough time.
Can I use a food processor?
This recipe works best using a high-speed blender to achieve a smooth batter. Unfortunately, I don’t think a food processor can produce a non-gritty batter.
Can I use brown lentils?
Yes, I have tried it! However, you only need 100 g of brown lentils (use the same amount of broth) and soak them for at least 10 hours.
Recipe Notes and Tips
- Adjust the size: Adjust the amount of batter you add to the pan based on how big you wish the wraps to be.
- Adjust the liquid content: The batter will thicken as it sits, so you may need extra liquid.
- Don’t discard the soaking liquid: This is what you’ll use when blending the batter.
- Use a non-stick pan: If you have a well-seasoned cast-iron pan, that might work, too. Otherwise, any non-stick pan should be great for these wraps and can help you reduce the amount of oil needed to avoid sticking.
- Make a test wrap: These cook like lentil crepes, which means the first one may be the worst. However, use it to adjust the cooking times and temperatures on your stovetop.
More Vegan Lentil Recipes
- Lentil and tahini salad
- The best vegan lentil soup
- Vegan lentil shepherd’s pie
- Red lentil patties
- Lentil enchiladas
- Lentil stuffed eggplant
- Okra and lentil gumbo
- Lentil moussaka
- Bolognese sauce
If you try this easy vegan, high-protein lentil wrap recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan—I love seeing them.
Lentil Wraps
Make these protein-rich lentil wraps/ flatbreads with just TWO ingredients to use with sweet and savory fillings and toppings! The lentil tortillas are gluten-free, grain-free, flour-free, dairy-free, and vegan!
- Transfer them to the blender with the broth (or water and salt), and leave to soak for 3-4 hours.
- Cook for about 3-4 minutes, flip it over when the edges start pulling away from the pan, and continue to cook for 1-2 minutes. Then transfer them to a plate, covered with a damp kitchen towel.
Notes
- Broth: If you plan on making sweet wraps, use water and a pinch of salt instead of vegetable broth.
- Spices: For savory wraps, feel free to add a little onion powder, garlic powder, smoked paprika, or spices of choice.
- Lentils: You can use brown lentils, but you will only need 1/2 cup (100 g) and need to soak them for at least 10 hours.
- The total time doesn't include soaking time.
- The recipe makes 10 small/medium wraps or 5 large wraps.
Nutrition information is an estimate and has been calculated automatically
