Are you bored of regular flour tortillas or wraps? Then, make these easy, high-protein red lentil wraps and use them with sweet or savory fillings. These red lentil tortillas are vegan, gluten-free, and filling enough for any meal.
My meal pairing tip: For a wholesome, flavorful plate, serve them with creamy cashew cheese sauce and a crisp sauteed zucchini and carrots.
Jump to:
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.
Detailed Steps
- 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.
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)
Rate this recipe by clicking the stars!
Ingredients
- 1 cup red lentils
- 2 cups water
- ½ teaspoon salt
- 3 tablespoon oil to cook the wraps
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
Share your Feedback
Have suggestions or feedback? I'd love to hear from you below! Take this quick 2-minute survey to help shape future content.
If you find my kitchen-tested tips helpful, click the button to see more of my recipes first when you search on Google!
April says
Such a great recipe! I used a large electric griddle to cook more at a time! Love how they hold up so well.
Sravanthi Chanda says
Thank you so much for sharing the feedback! And I am so happy that you liked my recipe!
Kasi says
How to store leftovers? I plan to try these in a few days. Will they hold up to juicy taco meat?
Sravanthi Chanda says
These wraps store well once cooked. Let them cool completely, then stack them with parchment paper in between and store in an airtight container in the refrigerator for up to 3 days.
They hold up best with slightly thick or well-drained fillings. For very juicy taco-style fillings, I recommend letting the filling cool slightly and not overfilling the wrap to prevent sogginess.
NG says
Hi, haven't yet made this, but really love how nutritious your recipes look. My 85 yr old mom has had a mild stroke, and I stumbled upon your site, and will be making some of these to give her max nutrition to recover to the best of her ability. Thank you.
Sravanthi Chanda says
Thank you so much for your kind words! I'm truly honored that my recipes can be part of your mom's recovery journey. I wish her strength, comfort, and good health.
Monique Moreels says
Hello dear, I am 80 and in relative good health I am vegetarian since half of my life and recently I crave animal proteine like fish. Before cooking the beasts I am going to give your cuisine a try. Maybe change in tastes might do the trick. Thks for the inspiration. Regards from Belgium.Monique
Sravanthi Chanda says
All the pleasure is mine 🙂 I am happy to help you, please do try my other recipes!
David says
Everything got stuck to the bottom of the pan. It is not worth waiting 6 hours to let the lentils soak. It is much simpler to make an omelette. It has more protein.
Sravanthi Chanda says
Thanks for sharing your experience. Red lentil wraps can stick if the pan isn’t hot enough or if a well-seasoned pan isn’t used. I always recommend soaking the lentils for easier blending and better texture, but a shorter soak also works if you’re short on time.
This recipe is meant as a plant-based alternative, especially for those who don’t eat eggs. I appreciate you giving it a try.
Candy says
Do I add the 6 Tbsp of oil to the batter before I blend it?
Sravanthi Chanda says
No, oil is used only to cook the wraps.
judy says
Happy to have found your site, Will be subscribing.
Do you think split, skinned, mung dal would work here, fermenting the batter like a dosa, but without the rice? Thank you!
Sravanthi Chanda says
Thank you Judy, I hope you will like other recipes as well. Yes split mung dal will work here without the fermentation. But with fermentation, it will be tricky and depends mainly on the dosa pan. Usually lentils after fermentation will become very sticky and hence we usually add grains like rice or quinoa to the batter.
Annabelle says
Hi, mine stuck to the pan. What did I do wrong?
Sravanthi says
What type of pan are you using? Usually, if the pan is too hot or too cold, it might stick to the pan. If you use a cast iron pan, ensure it is seasoned well.
Brenda Mitchell says
Can you substitute with canned lentils?
Sravanthi says
No, this recipe works only with raw lentils.
Marg Caputo says
Can I freeze them?
Sravanthi says
Yes, you can freeze them.
Maria says
Have you ever saved the batter in the fridge and made them as needed?
Sravanthi says
Yes, I do save the batter in the fridge for a day and use it to make the wraps the next day.
T Rivera says
Can any lentil bean be used or does it have to be red lentils?
Sravanthi says
I haven't tried it with other lentils. You can use brown lentils, but the texture will be different.
Peter Krunkoville says
I like very much delicious recipe. Is very good, yes.
Larry Van Langdingham says
Yummy yum yum!!! They do make me a bit tooterrific if you get my drift, but soooooooooo worth it! Suuuuper simple and suuuuuuuper good!!!!
Hannah says
We really enjoyed this recipe! Will be making it again.
Theresa Scheuing says
Very nice recipe. I added hot sauce, Garam masala, maple syrup. Next time I'll add some mint since I have tons of it
Sravanthi says
Thank you so much 🙂 I am so glad you liked it. I will also try mint next time. I used cilantro and it was so flavorful.
Annie B says
How did the mint turn out? I also have lots of it!
Sravanthi says
It was good. Make sure to add only one or two handfuls, as it may turn bitter, and not everyone likes the taste.