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    Home » Special diet recipes » gluten-free

    Easy lentil wraps (Vegan high protein red lentil tortillas)

    Dec 6, 2022 by Sravanthi. This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.

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    Jump to Recipe

    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.

    lentil wraps in a plate
    Contents
    • Ingredients
    • How to season the lentil wraps?
    • Instructions
    • Recipe Notes
    • Serving suggestions
    • Storage
    • Recipe

    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. 

    lentil wraps in a plate

    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.
    red lentil tortillas in a plate

    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.
    lentil tortillas with zucchini filling in a plate

    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.

    lentil tortillas with zucchini filling in a plate

    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.

    high protein lentil tortillas in a plate

    You will like my other flatbread recipes in this blog as you are here.

    • Zucchini paratha (Zucchini flatbread)
    • Healthy spinach tortilla wraps (Vegan green tortillas)
    • Chickpea flour pancakes
    • Savory Semolina pancakes with veggies (Rava uttapam)

    Here are more lentil recipes for you to try out!

    Instant pot red lentils dal

    Lentil coconut curry

    Potato lentil soup

    Chickpea lentil curry

    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

    Tried this recipe?Give the rating by clicking ★ below
    easy lentil wraps in a plate

    Easy lentil wraps (Vegan high protein red lentil tortillas)

    Sravanthi
    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.
    4.97 from 27 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Course Main Course
    Cuisine American, Global
    Servings 9 wraps
    Calories 112 kcal
    Prevent your screen from going dark

    Ingredients
      

    • 1 cup red lentils
    • 2 cups water
    • ½ teaspoon salt
    • 3 tablespoon oil

    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
    Tried this recipe?Let us know how it was!

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    • Instant pot Masoor dal (Easy Red lentils dal)
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    Reader Interactions

    Comments

    1. Theresa Scheuing

      June 17, 2022 at 4:27 am

      5 stars
      Very nice recipe. I added hot sauce, Garam masala, maple syrup. Next time I'll add some mint since I have tons of it

      Reply
      • Sravanthi

        June 18, 2022 at 8:18 am

        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.

        Reply
    2. Hannah

      June 28, 2022 at 5:07 am

      5 stars
      We really enjoyed this recipe! Will be making it again.

      Reply
    3. Larry Van Langdingham

      July 07, 2022 at 10:34 pm

      Yummy yum yum!!! They do make me a bit tooterrific if you get my drift, but soooooooooo worth it! Suuuuper simple and suuuuuuuper good!!!!

      Reply
    4. Peter Krunkoville

      July 08, 2022 at 7:33 am

      I like very much delicious recipe. Is very good, yes.

      Reply
    5. T Rivera

      August 07, 2022 at 9:40 pm

      5 stars
      Can any lentil bean be used or does it have to be red lentils?

      Reply
      • Sravanthi

        August 10, 2022 at 9:44 pm

        I haven't tried it with other lentils. You can use brown lentils, but the texture will be different.

        Reply
    6. Maria

      August 13, 2022 at 2:17 am

      Have you ever saved the batter in the fridge and made them as needed?

      Reply
      • Sravanthi

        August 13, 2022 at 7:02 pm

        Yes, I do save the batter in the fridge for a day and use it to make the wraps the next day.

        Reply
    7. Marg Caputo

      September 22, 2022 at 5:44 am

      Can I freeze them?

      Reply
      • Sravanthi

        September 27, 2022 at 7:37 pm

        Yes, you can freeze them.

        Reply

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    Hello, I’m Sravanthi. Here I share easy, healthy, and tasty recipes. I believe in “we are what we eat” and always try to eat homemade food. All my recipes are free from processed foods or ready-made foods and can be done easily without spending much time in the kitchen. more about me!

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