2022-09-23 23:39:45 By : Mr. Julian Pang

Never miss a delicious recipe! Sign up 

By Ela on 17. September, 2022 | 21 Comments . This post may contain affiliate links*. As an Amazon Associate I earn from qualifying purchases.

Make these protein-rich lentil wraps/ flatbreads with just TWO ingredients to use with sweet and savory fillings and toppings! The lentil tortillas are gluten-free, grain-free, flour-free, dairy-free, and vegan!

As a vegan who eats primarily gluten-free, I love experimenting with ingredient swaps that fit my dietary needs and taste delicious. I’ve already shared recipes for regular gluten-free tortillas and keto almond flour tortillas. However, when I want to inject the dish with even more plant-based power and nutrients, I love turning to recipes like my easy spinach tortillas or these protein-rich red lentil wraps!

Lentils are one of my most popular pantry staples. They’re packed with fiber and plenty of plant-based protein (a must for any vegan household). They’re also an excellent source of several micronutrients, like iron, folate, potassium, zinc, etc. So, along with using them to make tasty lentil stew and red lentil dahl, I also use them to prepare a high-protein lentil bread, egg-free vegan omelette, and now these red lentil tortillas.

I haven’t even gotten to the best part… These protein tortillas require just TWO ingredients as a base. More so, while you need to account for time to leave the lentils soaking, the actual hands-on effort needed for these, is the bare minimum. Just soak, blend, and pan-fry!

With the neutral flavor of red lentils, these protein wraps will work for both sweet and savory toppings/ fillings, too, AND they’re freezer-friendly. So, there’s no excuse not to whip up a batch (or two) now!

These lentil wraps require just two inexpensive, pantry-friendly ingredients that are likely already in your kitchen.

Other spices will also work, like turmeric, chili, cayenne powder, cumin, garam masala, curry powder, black pepper, etc.

For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.

Unlike flour tortillas, this recipe has you cook the wraps like lentil crepes/ pancakes. How? By mixing up a batter and cooking it on the stovetop.

Note that the batter will thicken as it sits, so I recommend pulsing it for a few seconds between cooking each wrap. You may need more water/broth to bring it back to a pancake batter consistency.

You can enjoy these protein tortillas as tacos, enchiladas, wraps, and more, with sweet or savory toppings (like hummus, tomato, cucumber, roasted vegetables, etc.). They’ll also work as a lentil flatbread side to serve with curries and stews.

Make ahead: You can prepare the batter up to 2 days in advance and store it, covered, in the fridge. You may need to add more liquid or pulse it in the blender again before making the wraps.

You could also leave the lentils to soak for up to 48 hours. However, they should be stored in the fridge for any longer than 4, to stop them from fermenting.

Store: Allow the cooked lentil wraps to cool and store any leftovers in an airtight container in the fridge for up to 3 days. I recommend placing parchment paper between the wraps to avoid sticking.

Freeze: Stack the tortillas with pieces of parchment paper between each one (to avoid sticking) and freeze in a Ziplock for 3-4 months.

Reheat: I recommend gently reheating a wrap either in the microwave or on the stovetop. You could also reheat a stack by placing them under foil in the oven for 8-10 minutes at 400F/205C.

No, this lentil wrap recipe relies on dried red lentils. It won’t work with cooked lentils.

Yes, these wraps are very pliable and will work in any way a regular tortilla would. Just make sure they’re warm when using them; otherwise, they could tear/break.

Yes! But why? Along with being an excellent source of fiber (8 g per wrap), protein (7 grams of protein per wrap), and several essential micronutrients like iron, these lentil tortillas are also satiating to keep you feeling full for longer.

Compared to regular flour tortillas, these are far superior in both micro and macro content (and their lack of ‘empty calories’).

You could ‘hack’ the soaking part by using boiling water and leaving them to soak for just 20-30 minutes. I haven’t tried this, though.

This may be because you didn’t soak the lentils long enough or blend them for enough time.

This recipe works best using a high-speed blender to achieve a smooth batter. Unfortunately, I don’t think a food processor can produce a non-gritty batter.

Yes, I have tried it! However, you only need 100 g of brown lentils (use the same amount of broth) and soak them for at least 10 hours.

If you try this easy vegan, high-protein lentil wrap recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan—I love seeing them.

Nutrition information is an estimate and has been calculated automatically

Can I cook these on my crepe maker?

Hi Merry, I never tried it, but I think it could work! 🙂

They look amazing and so easy to make Ela 👏😍

I love it!!! Like all the other recipes that I made from you. I add Olive pieces when I poured the batter in the pan. And that was delicious!!!

I love the idea with the olives, they add such a nice flavor! Thanks for your great feedback, Angela. 🙂

QUESTION: Like olivia asked, can you freeze these? What is the best way to store them? I was planning on making for dinner and have the lentils soaking, but hubby is taking me out! I don’t want to waste and will make anyway

Ummmmm….i should have read the whole thing instead of just printing the recipe. OOPS! Just read the FAQ

If I soak the lentils in broth, I should refrigerate them while they soak?

Hi Frankie, no need to refrigerate them. 🙂

I made them and they turned out amazing! Thanks for this easy recipe.

Hi Molly, I am so glad they turned out great! Thanks for your feedback. 🙂

I tried these and I can’t get them to not stick to the pan. Help haha! I’ve tried cooking spray abd oil. Any ideas?

Hi Anne, sorry to hear they did stick. Maybe the batter was too runny? Try to make them smaller or use a different skillet, this can make a huge difference. 🙂

this is an traditional southern Indian recipe called masala dosa.

Hi Christien, I never tried masala dosa, but after looking it up, I noticed that masala dosa has a lot more ingredients, including rice, etc., and is way more complicated to prepare. I bet it’s very delicious though. 🙂

Can these be made ahead of time and refrigerated or frozen (if layered between parchment paper)?

So you don’t cook lentils first?

No, you have to soak them. As mentioned in the FAQs, the recipe won’t work with cooked lentils.

Oops…I asked a question that was already answered in your post so please disregard and delete it. Thanks!

No worries! I hope you will like the wraps. 🙂

Your email address will not be published. Required fields are marked *

Hello and welcome to my blog ElaVegan. My name is Michaela, but most people call me Ela. I am the food stylist, recipe creator, photographer and writer for Being creative in the kitchen and eating healthy vegan food is my passion. Read More…

This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to The affiliate links are marked with an asterisk (*).

Copyright © 2022 · Privacy Policy · Disclosure