These high protein red lentil wraps (tortillas) are a great vegan, gluten-free alternative to the traditional tortilla. Made easily with 2 ingredients and can be used for sweet and savory fillings.
Why we love this recipe:
- made with 2 ingredients
- vegan red lentil wraps
- gluten-free tortillas
- high protein wraps
- these can also be called red lentil tortillas or pancakes
- super easy to make
- great addition to a plant-based diet
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Ingredients
We make red lentil tortilla wraps using a few simple ingredients.
- red lentils - a plant-based great source of protein. One cup of cooked red lentils has 17.8 grams of protein and 230 calories. Excellent source of fiber, folate, iron, potassium, phosphorus, and a good source of magnesium. They are also low in sodium and saturated fat. In order to make red lentil wraps we need to soak the lentils and in that way we also neutralize the phytic acid.
- water - we use 3 cups of water for every 1 cup of dry lentils
- optional - you can use different spices depending on what you will eat your lentil pancakes with. Either curry powder, garlic powder, onion powder, turmeric, oregano, cumin, italian herbs.
How to make red lentil tortillas?
You need a non-stick pan for this recipe. The best non-toxic option for non-stick pans are cast-iron pancake pans.
- Rinse and drain the lentils to remove any debris and small stones.
- Place 1 cup of lentils in a big bowl with 3 cups of cold water and let them soak for at least 6 hours at room temperature (or overnight in the fridge)
3. Drain the lentils
4. Place the contents of the bowl (lentils, pinch of salt) in a high speed blender and blend until the lentils have almost completely turned smooth
5. Add a bit of water (about ¼ cup or 50 mL in total) and continue blending until you have a thick batter
6. Heat a pancake pan on medium heat and brush some olive oil on it.
7. Use a ladle to pour the batter on the center of the pan and move in circular motion to spread evenly. Cook until small bubbles start to form on the lentil wrap and you can flip it easily (about 3 minutes)
8. Flip and let it cook for another few minutes.
9. Repeat until you have used up all the batter.
Variations and substitutions
- spicy lentil wrap - add chili flakes or a pinch of cayenne pepper to the mixture before blending
- sweet red lentil pancakes - add some honey or pure maple syrup to the mixture before blending. Once cooked top them with peanut butter, healthy nutella or any of you other favorite pancake toppings
- add flavors - add spices such as cumin, curry powder, garam masala, turmeric, garlic powder, sweet paprika, smoked paprika
- use different lentils - this can be made with green lentils also
Serving suggestions
- for quesadillas - use them to make easy cheese quesadillas or cheese and egg quesadilla
- for tacos - make delicious tacos and top them with protein, salad and fresh herbs
- gyros - you can load them with chickpeas like we have for this chickpea gyros
- red lentil pancakes - top them with hazelnut butter, other nut butter or any other of your favorite toppings and they become a great healthy snack for toddlers
- with salads
- cut them up into triangles and place in the oven at 400F and you get delicious red lentil tortilla chips that you can dip in hummus or in a tuna dip
Store and reheat
- store the red lentil tortillas in an airtight silicone bag in a dark place up to 3 days
- store the tortillas in an airtight silicone bag in the fridge up to 1 week or until you see them start to mold
- you can store the batter in the fridge up to 3 days
- store the lentil wraps in the freezer up to 3 months
- thaw in fridge overnight and then either place them in the oven at low heat or toast them in the toaster for a minute
FAQ
One red lentil wrap if you are following this recipe is about 100 calories (106 to be exact). So they really are a low-calorie yet nutrient-dense food that you can combine either in sweet or savory meals.
One red lentil wrap according to this recipe has about 8 grams of protein. That quite a high amount for an almost single-ingredient meal so this red lentil wrap can be taken as a great source of protein.
If you've tried this recipe or any other recipe on the blog, then please rate it and leave us a comment below!
Easy Red Lentil Wraps
EQUIPMENT
Ingredients
- 1 cup red lentils
- 3 cups water
- pinch salt
Instructions
- Rinse and drain the lentils to remove any debris and small stones.
- Place 1 cup of lentils in a big bowl with 3 cups of cold water and let them soak for about 6 hours at room temperature (or overnight in the fridge)
- Drain the lentils
- Place the contents of the bowl (lentils, pinch of salt) in a high speed blender and blend until the lentils have almost completely turned smooth
- Add a bit of water (about ¼ cup or 50 mL in total) and continue blending until you have a thick batter
- Heat a pancake pan on medium heat and brush some olive oil on it
- Use a ladle to pour the batter on the center of the pan and move in circular motion to spread evenly. Cook until small bubbles start to form on the lentil wrap and you can flip it easily (about 3 minutes)
- Flip and let it cook for another few minutes.
- Repeat until you have used up all the batter.
Notes
- store the red lentil tortillas in a airtight silicone bag in a dark place up to 3 days
- you can store the batter in the fridge up to 3 days
- you can use different spices depending on what you will eat your lentil pancakes with. Either curry powder, garlic powder, onion powder, turmeric, oregano, cumin, italian herbs.
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