Red Lentil Wraps (Tortillas)

These red lentil wraps are a versatile and healthy alternative to traditional flour-based wraps. Packed with protein from the lentils, they make a satisfying and filling meal that’s perfect for lunch, dinner, or a quick snack. Plus, they’re incredibly easy to make, requiring only 2 ingredients and a blender.

If you haven’t tried lentil tortillas yet, you’re missing out! All you need to do is soak the lentils, blend them with water, and cook. And the best part is you can add your favorite spices and toppings to make a wrap that suits your taste buds perfectly.

I love quick and easy recipes that are both simple and nutritious. They’re my go-to, as they make my daily life easier while keeping me satisfied.

Wraps made with wholesome ingredients like lentils, quinoa, and oats have become increasingly popular in recent years. I first discovered them a while ago and even shared this recipe on my Brazilian food blog. Since then, I’ve been making them regularly because they’re incredibly simple to prepare – while the lentils need to soak beforehand, the hands-on effort is minimal.

So whether you’re looking for a healthy vegan or vegetarian option, or simply want to try something new, these lentil wraps are sure to become a staple in your recipe repertoire!

Jump to:

• What are lentil wraps?
• Why you’ll love this recipe
• Ingredients you’ll need
• How to make lentil wraps
• Recipe video
• Helpful tips for making lentil wraps
• Variations & swaps
• Serving suggestions
• Storage & reheating tips
• FAQs
• Recipe

What are lentil wraps?

Lentil wraps, also known as lentil tortillas, are a type of wrap that is made by blending soaked lentils and water into a smooth batter and then cooking it like a pancake or a crepe. These wraps are flexible and pliable, which makes them perfect for filling with different ingredients like vegetables, hummus, pesto, or avocado.

In comparison to regular wheat or corn tortillas, lentil wraps have a slightly nutty and earthy flavor. They have a mild lentil taste, which makes them a great base for different flavors and toppings.

Lentil wraps are sometimes referred to as lentil flatbreads due to their slightly thicker and fluffier texture compared to traditional tortillas. While they have a slight crispness on the outer layer, they remain soft and tender on the inside.

Note: Although lentil wraps share some similarities with Indian dosa, which is a fermented crepe made from rice and lentils, they are not the same thing. Dosas are an important part of South Indian cuisine and have a long history and cultural significance. Lentil wraps, on the other hand, are a more recent creation that originated in the West as a healthier alternative to traditional wraps. If you’re interested in making a traditional Indian dosa, you can find a recipe here.

Why you’ll love this recipe

• It’s delicious: Red lentil wraps are a tasty and satisfying option that can help satisfy cravings for comfort food without sacrificing on nutrition. It’s a win-win!
• It’s easy: Simply soak the lentils, then blend them, and cook. Also, there’s no kneading required. You don’t need to be a pro in the kitchen to make them.
• It’s convenient: The batter can be prepared in advance and cooked quickly, making it perfect for busy weeknights or meal prep.
• It’s versatile: Lentil wraps have a subtle taste that complements a wide range of dishes, making them a flexible choice that can be adapted to diverse palates and dietary needs by adding different fillings and toppings.
• It’s nutritious: Red lentils are a great source of protein, fiber, and essential nutrients, making them a nutrient-dense and healthy choice for a meal. Each medium-sized wrap has 8 grams of protein, helping you feel full longer.
• It’s budget-friendly: Lentils are an affordable source of plant-based protein and are widely available in most grocery stores. These tortillas can be prepared at home for a fraction of the cost of pre-made gluten-free wraps.

Ingredients you’ll need

The only ingredients you really need to make these lentil tortillas are lentils and water! We also add a few more things just to make it more flavorful, but they are optional.

• Split Red Lentils (Uncooked): This recipe calls for dried split red lentils because they soak and cook faster than other types of lentils. You can find them at most grocery stores. If you only have whole red lentils, you’ll need to soak them for a longer time. If you want to use green or brown lentils instead, check out the “Variations & Swaps” section of the blog post for instructions. Remember not to use cooked lentils!
• Water: You’ll need to use filtered water to soak the lentils initially, and, after that, you’ll need more water to blend the soaked lentils and create the batter. If you want to add more flavor to your wraps, you can use vegetable broth instead of water for blending.
• Salt: Adding salt to the recipe is optional, but it can enhance the overall flavor. You can adjust the amount of salt added according to your taste preferences.
• Spices: To make your savory lentil tortillas more flavorful, you can add spices like garlic powder, smoked paprika, and black pepper. However, if you plan on using the wraps for sweet fillings, it’s best to avoid these seasonings.

Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post. This section covers notes on ingredients and possible substitutions.

How to make lentil wraps

This recipe is very easy to make! You only need to follow three simple steps.

Step 1: Soak lentils

In a large bowl, add 1 cup of split red lentils, and cover them with room temperature water by about 2 inches (or 5 centimeters) above the lentils. Allow the lentils to soak for at least 2 hours until they are softened. If it’s easier for you, you can soak them overnight.

You may be wondering if it’s possible to make these lentil wraps without soaking the lentils, but this step crucial for optimal results, so please don’t skip it! During the soaking process, the lentils absorb water, and they become plump and tender, which makes it easier to blend them into a batter. Even if you have a high-powered blender, this step is still essential.

Step 2: Make the batter

After soaking, drain and rinse the lentils in a fine-mesh sieve or colander and rinse them thoroughly with cool water. Then shake off any excess water and add the lentils to a blender along with 1 cup of water, salt, and optional spices.

Blend the mixture on high speed for about 1-2 minutes until it is smooth and creamy. This is important to avoid any gritty texture in the batter. Be sure to scrape the sides of the blender with a spatula to ensure that all the pieces are blended evenly.

If the batter seems too thick, add a little more water as needed, one tablespoon at a time, until it is a pourable consistency.

It’s normal for the batter to have some foam on top, and it may not have a pleasant smell since it’s made of raw lentils blended with water. However, don’t worry about the smell because it will change once the tortillas are cooked, and it won’t affect their flavor.

Equipment note: I’ve used both my Blendtec (photos) and my Nutribullet blender (video) to prepare this recipe and they worked great! I’m confident that any blender can produce great results, as long as you soak the lentils and blend them thoroughly until the texture is smooth and there are no lumps. On the other hand, a food processor won’t work for this recipe since it cannot produce a smooth batter, resulting in a gritty texture.

Step 3: Cook

Heat up a nonstick skillet over medium-low heat until it is hot. I like to check if the skillet is heated up by wetting my fingers and sprinkling a few drops of water on it. If the skillet is hot enough, the water will evaporate quickly.

Once hot, reduce the heat to low, and stir the batter. Using a 1/3 cup measuring cup, pour the batter into the center of the skillet and quickly spread it into a thin layer with a spoon.

Cook the wrap until the edges start to pull away from the skillet and the surface looks dry. Check the sides of the tortillas with a spatula to make sure it isn’t sticking to the skillet (it should move easily), then carefully flip the wrap and cook until done. At first, the batter may look slightly orange in color, but once cooked, it will turn more yellowish.

Transfer the cooked wrap to a plate and roll it up while it’s still hot to make it more pliable and prevent it from breaking when cooled. Then, cover the rolled wrap with a clean kitchen towel to keep it warm and prevent it from drying out.

Repeat the process with the remaining batter, stirring it well each time before adding it to the pan, as batter may thicken as it sits. Stack the rolled wraps on top of each other to keep them hot while you cook the remaining wraps.

Note: To cook the lentil wraps, you’ll need a nonstick skillet, such as the one I use (you can find the link here). A nonstick griddle should work as well. While a well-seasoned cast-iron skillet may work, I haven’t personally tested it yet. It’s important to note that if you use a regular skillet that isn’t nonstick, the tortillas will stick to the pan.

Recipe video

Watch how to make this recipe:

Helpful tips for making lentil wraps

• The batter for the lentil wraps is thick, so you won’t be able to spread it by tilting the pan. You will need to shape the tortillas yourself using the back of a spoon and making circular motions (you can refer to the video for help). It is important to spread the batter right after pouring it, before it sets in the pan or over any already set batter, as it settles quickly.
• I highly recommend rolling up the wrap while it is still hot to increase its pliability and prevent it from breaking when it cools down. I have found that this simple step can make a significant difference in the overall quality of the wrap.
• With this recipe, you can make 6 medium-sized wraps using a 1/3 measuring cup. However, feel free to adjust the size of the wraps to your liking by using more or less batter.
• Make sure to use a nonstick skillet and cook the wraps over low heat to prevent them from sticking and breaking while cooking. Also, adjust the cooking times and temperatures on your stovetop as needed.
• To save time, you can use more than one skillet simultaneously if you’re making a large batch.

Variations & swaps

Feel free to get creative with this recipe! As mentioned earlier, it’s very adaptable, so don’t hesitate to mix in your favorite ingredients with the batter. This way, you can customize it to your liking and even switch things up from time to time. Here are some ideas to get you started:

• If you like spicy food, add some red pepper flakes or chili powder to the lentil batter before cooking for a spicy lentil wrap.
• For a fresh twist, mix in some finely chopped fresh herbs like cilantro, parsley, or basil. I prefer to mix them into the batter rather than blend them so I can see the herbs in the cooked wraps.
• If you’re a fan of cheesy flavor, add some nutritional yeast or vegan cheese to the batter. If you’re using vegan cheese, mix it in after blending.
• To boost the nutritional content and add a pop of color, blend in some spinach or kale. If you’re using frozen greens, make sure to remove excess water before blending or add less water to avoid excess moisture.
• For a sweet wrap, add cinnamon, nutmeg, or other sweet spices to the batter. These wraps are great for serving with nut or seed butters, jams, fruits, and sweeteners like maple syrup or honey.

Note: It’s important to use the correct ratio of soaked lentils to water in this recipe to get the best results. Adding the ingredients listed above won’t affect this ratio, but if you add a lot of liquid or other ingredients with moisture, you may need to adjust the amount of water in the batter. This will help you get the desired consistency for your lentil wraps.

Can you use brown lentils instead of red for wraps?

Red lentils are often used in wrap recipes because they are more delicate and cook faster than brown lentils, resulting in a smoother batter that can be spread thinly to make wraps. However, while split red lentils are the best option for this recipe, you can also use other types of lentils, such as green or brown lentils.

Keep in mind that these lentils are firmer and will take longer to soften up, so I recommend to soak them for about 12 hours or overnight. When using firmer lentils, it is important to blend the mixture well to achieve a smooth and creamy texture. Additionally, adjust the water amount as needed to achieve the desired consistency.

Serving suggestions

There are many delicious ways to serve these red lentil wraps! Here are some ideas, including both savory and sweet options:

• Use them as a base for your favorite filling ingredients, like roasted veggies, cashew mayo, tofu scramble, or fresh avocado. Personally, I love to top them with some vegan pesto, tomato confit, and green leaves, just like you can see in the photo. It’s delicious!
• Make tortilla rolls (pinwheels!) by spreading some cream cheese, creamy hummus, or nut butter on the lentil tortillas and adding some finely sliced fruits or veggies. Roll them up and cut into bite-sized pieces for a healthy and portable snack.
• Serve the wraps as tacos by filling them with your favorite taco ingredients, such as seasoned black beans, roasted veggies, and vegan cheese. Top with salsa, guacamole, and cilantro for a delicious and satisfying meal.
• Use the lentil wraps as a flatbread to pair with soups, stews, or curries, such as our vegan cauliflower chickpea curry.
• For a quick breakfast or snack, spread nut butter on the tortilla and add sliced bananas or berries. Adding a layer of yogurt and fresh fruit is also a good idea!
• Spread the tortilla with a thin layer of chocolate spread, and add sliced strawberries or bananas for a delicious treat.

Note: To make these wraps for sweet dishes, reduce the amount of salt in the batter and skip adding spices.

How to use leftover lentil wraps

In addition to storing the lentil wraps in the fridge for a few days or freezing them for a few months (as described in the “Storage & Reheating Tips” section of the blog post), you can also repurpose any leftover wraps into crispy and tasty lentil tortilla chips!

To make lentil tortilla chips from cooked wraps, simply cut the tortillas into triangles, brush them with a little bit of oil (I like olive oil), and season with your favorite spices (sweet or savory). Bake in a preheated oven at 350°F (180°C) for about 10 minutes, or air fry for about 5 minutes until crispy.

Enjoy as a tasty snack or serve with your favorite dip, such as our cashew mayo.

Storage & reheating tips

You can store any leftover wraps in an airtight container in the refrigerator for up to 3 days. To prevent sticking, I recommend placing parchment paper between each wrap. Avoid leaving the wraps at room temperature for too long, as they may dry out.

To reheat them, simply warm them up in a skillet over low heat for a few minutes, or in the microwave for 10-30 seconds until they are heated through.

Note: Lentil wraps can be a bit more challenging to store than other wraps, as they tend to dry out easily and lose their pliability. To prevent this, make sure to tightly cover when storing in the fridge. Before using the wraps, be sure to warm them up thoroughly to prevent them from breaking or tearing. If you find that the wraps are still difficult to roll without breaking, you can try slightly wetting them with a damp paper towel before filling and rolling.

Leftover batter

In my experience, I’ve found that red lentil wraps are best enjoyed when they are freshly cooked. So, instead of storing the cooked wraps, I prefer to store the batter in the fridge and cook my wraps right before enjoying them.

If you’re like me, you can prepare the batter ahead of time and store it in an airtight container in the fridge for up to 3 days. Just be sure to mix the batter well with a spoon before cooking the wraps to ensure a consistent texture.

This is a great option for meal prep or when you want a quick and easy meal during the week. Cooking the wraps is a quick and easy process that takes about the same amount of time as reheating stored wraps.

Can you freeze lentil wraps?

If you want to make a larger batch of wraps for future use, freezing them is a great option.

Simply place the cooked wraps in a large freezer bag, separating each wrap with parchment paper to prevent them from sticking together. Lay the bag flat in the freezer to help the wraps maintain their shape. You can freeze these wraps for up to 3 months.

When you’re ready to use the wraps, take them out of the freezer and leave them on the counter for 5-10 minutes to thaw. They thaw quickly, so you can prepare your fillings or toppings while you wait. After that, reheat the wraps to achieve a better texture.

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