Description
These red lentil wraps are a protein-packed, versatile, and easy-to-make alternative to traditional flour-based wraps that make a satisfying meal for lunch, dinner, or a quick snack.
Ingredients
- 1 cup (200 g) split red lentils (see notes)
- 1 cup water, plus more for soaking
- 1/2 teaspoon sea salt (or add salt to taste)
- 1/4 teaspoon garlic powder (optional)
- 1/8 teaspoon smoked paprika powder (optional)
- Black pepper to taste (optional)
Instructions
- Soak the lentils: In a large bowl, add 1 cup of split red lentils and cover them with 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.
- Rinse and blend: After soaking, drain the lentils in a fine-mesh sieve or colander and rinse them thoroughly with cool water. Shake off any excess water and add the lentils to a blender along with 1 cup of water (measure listed in the recipe), sea salt, and optional spices. Blend the mixture on high speed for about 1-2 minutes until it is smooth and creamy. If the batter seems too thick, add a little more water as needed, one tablespoon at a time, until it is a pourable consistency.
- Cook the wraps: Heat up a nonstick skillet over medium-low heat until it is hot. Reduce the heat to low and give the batter a quick stir to make sure it is well combined. Using a 1/3 cup measuring cup (or adjust the size to your preference), scoop the batter and pour it into the center of the skillet. Quickly spread the batter with a spoon or spatula to create a thin, even layer. Cook the wrap for 2-3 minutes, until the edges start to pull away from the skillet and the surface looks dry. Carefully flip the wrap using a spatula and cook for an additional 1-2 minutes until well cooked. 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: 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.
- Serve: Once all of the wraps are cooked, enjoy them warm with your favorite toppings and fillings.
Notes
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.
You can store any leftover wraps in an airtight container in the refrigerator for up to 3 days. 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. Alternatively, you can store any leftover batter in an airtight container in the fridge for up to 3 days. You can then use it to cook fresh lentil wraps whenever you want by following the recipe instructions.
Make sure to use a nonstick skillet and cook the wraps over low heat to prevent them from sticking and breaking while cooking. Also, 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.
While split red lentils are the best option for this recipe, you can also use other types of lentils, such as brown or green 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.
Check out the recipe post for ideas on how to modify the recipe and serving suggestions.
The total time doesn’t include soaking time.
The nutritional information shown is an estimate provided by an online calculator. It should not be considered a substitute for a professional’s advice.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Wraps & Tortillas
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1/6 of the recipe
- Calories: 114.6 kcal
- Sugar: 0.8 g
- Sodium: 208.6 mg
- Fat: 0.5 g
- Saturated Fat: 0.1 g
- Unsaturated Fat: 0.4 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 1.6 g
- Protein: 8 g
- Cholesterol: 0 mg
Keywords: lentil wraps, lentil tortillas, simples, easy, healthy, vegan, gluten-free, oil-free, grain-free, flourless, homemade