Looking for a gluten-free, no-knead, and healthy alternative to traditional tortillas? Try my Red Lentil Wraps! Made with only 2 ingredients, these lentil tortillas are vegan, high-protein, flour-free, grain-free, and unleavened (made with no baking soda or powder).
Fill them with your favorite taco fillings, use them for burritos, or enjoy them with creamy no-tahini hummus or dairy-free queso.
These red lentil wraps have become a staple in my kitchen. They're so versatile and can be filled with anything you can imagine. They're not just a delicious twist to tortillas - they're a nutritional powerhouse!
Packed with protein and fiber and surprisingly low in calories, they're a must-have alongside my chickpea flour tortillas, green tortillas, oatmeal wraps, quinoa tortillas, buckwheat tortillas, and my oil-free sweet potato wraps.
They have a hearty texture - a mix between a fluffy pancake and a chewy flatbread, not too thin or thick, holding any fillings you love without breaking.
Plus, their mild, nutty flavor works perfectly with sweet or savory options. I love using them for light and fresh wraps with black bean tahini dip and chickpea tuna, or even getting creative with sweet fillings like fruit and nut butter.
If you love lentils as much as I do, make sure to try my red lentil spread, red lentil pancakes, and red lentil bread.
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Why You'll Love This Recipe
- High Protein: Perfect for plant-based diets.
- Low-Calorie: Guilt-free indulgence compared to traditional wraps.
- Rich in Iron & Folate: Supports energy levels and overall health.
- Fiber-Packed: Promotes gut health and keeps you feeling fuller for longer.
- Suitable for Many Diets: Ideal for plant-based, egg-free, dairy-free, gluten-free, and grain-free eaters.
- Oil-Free: Requires no added oil if you use a good nonstick pan or skillet.
- No Kneading: Saves time and effort.
- Meal Prep Friendly: Make them in advance and store them for later.
- Budget-friendly: Cheaper alternative to store-bought wraps.
Ingredients
You'll need just a few ingredients to make this lentil tortilla recipe:
- Dried red lentils (uncooked/raw) - The base for your wraps, providing protein and fiber. You can use whole or split red lentils, both work well!
- Water - Helps soften the lentils during soaking and blends them into a smooth batter.
- Salt (optional) - A pinch of salt enhances the flavors of the lentils.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
How To Make Red Lentil Wraps
Rinse and soak. Rinse the lentils under cold water and drain. In a measuring jug or medium bowl, combine rinsed 1 cup rinsed lentils with 2 cups of water. Let it soak for at least 5 hours or overnight.
Blend. After soaking, add the lentils and all the soaking water to your blender or food processor along with a pinch of salt (optional). Blend until smooth and lump-free.
Spread the batter. Heat a nonstick pan over medium-high heat and lightly spray it with olive oil. Scoop about ⅓ cup of lentil batter and pour it into the hot pan. Use the back of your spoon to gently spread the batter into a thin, even circle (about 6-inch/15 cm diameter) in a circular motion from the center outwards.
Cook. Cook for 2-3 minutes or until the edges firm up and the center sets. Check for golden brown before flipping. Carefully flip the wrap and cook for another 1-2 minutes or until golden brown on the other side.
Stack and keep warm. Stack cooked wraps on a plate and cover with a damp cloth to keep them soft. Repeat with the remaining batter, adding more oil to the pan as needed. Once finished, fill your wraps with your favorite toppings and enjoy!
Hint: For a faster soak (30 minutes), use hot water and soak the lentils in a covered bowl. Then, proceed with the recipe as usual. Note: While hot water saves time, a longer (5-6 hour) soak can result in a smoother batter.
Substitutions and Variations
- Red lentil substitute - You can use brown, green, or even golden lentils in their place for these wraps
- Liquid alternative - Vegetable broth can be a flavorful substitute for water in a 1:1 ratio. This will add a savory depth to your wraps. Choose a low-sodium broth or adjust the salt to taste.
- Spice it up - Add spices like cumin, curry powder, garam masala, turmeric, smoked paprika, or a pinch of chili flakes for extra flavor.
- Herbs for freshness - Chopped parsley, cilantro, or dill in the batter adds a fresh touch
Storing Leftover Wraps
- Room Temperature: You can store cooled wraps in a covered container for up to 1 day.
- Fridge (up to 3 days): Let wraps cool completely. Separate them with parchment paper to prevent sticking. Store in an airtight container or zipper-top bag.
- Freezer (up to 3 months): Let wraps cool completely. Separate them with parchment paper to prevent sticking. Wrap them tightly in plastic wrap and place them in a freezer-safe container or bag.
- Reheating: Heat a pan over medium heat and reheat the wraps for a minute or two per side until warmed through or in the microwave for 30-60 seconds (depending on your microwave).
Top Tips
- Soak, don't cook. Lentils need soaking before blending, not cooking, for these wraps to work.
- Soak & blend together. This recipe uses soaking water to blend the lentils. Don't drain the lentils after soaking. Instead, simply add them along with all the soaking water to your blender. This ensures the perfect amount of moisture for a thick, spreadable batter for your red lentil wraps.
- Non-stick pan is key. These wraps work best with a non-stick pan. If you don't have one, lightly grease a regular pan with oil before cooking.
- Spreading the batter. Use the back of your spoon to spread the batter into a thin, but not too thin, circle. Aim for a thickness similar to what you see in the recipe photos.
- Don't flip the wrap too soon. Wait until the bottom darkens with a deep orange color and feels firm. It shouldn't look wet anymore. This helps prevent breaking your tortillas.
- Flip test. Before flipping, gently slide a spatula under the wrap to check if the bottom is set. It should come loose easily.
- Batter thickening. If the batter thickens while sitting, give it a quick mix with a spoon before cooking the next wrap (do not add extra water).
- Made too much batter? Don't toss it! Refrigerate leftover lentil batter for up to a day. When ready for more wraps, simply blend them again (do not add more water) for a few seconds and use them as usual.
Serving Suggestions
- Serve with a side of homemade red pepper hummus or dairy-free cream cheese for dipping.
- Pair with quinoa patties or meatless chickpea burgers for a protein-packed meal.
- Top with vegan sour cream or dairy-free burrata and a side of fresh salad for a light and refreshing combination.
- Enjoy vegan tuna salad for a seafood-inspired twist.
- Dip into an avocado dip for a creamy and indulgent treat.
- Serve alongside a warm bowl of red cabbage soup for a comforting meal.
- Drizzle with nooch cheese sauce for a cheesy flavor boost.
- Enjoy potato latkes for a satisfying and hearty meal.
- Pair with a Mediterranean corn and black bean salad for a burst of flavor and color.
- Dip the wraps into dairy-free ranch dressing for a creamy and tangy flavor boost.
- Spread your red lentil tortillas with homemade Nutella or peanut butter for a sweet treat.
Frequently Asked Questions (FAQ's)
Canned lentils or any other cooked lentils won't work for this recipe. Use uncooked dried lentils for the best texture and results.
Yes, you can use an immersion blender to blend the lentil batter until smooth.
For the best taste, try to make the batter fresh. You can keep it in the fridge for up to 24 hours. Just cover it and store it until you're ready to use it. Before making wraps, give them a quick stir or blend to mix them well. I don't recommend keeping it longer because lentils ferment, and the batter may become thicker.
Red split lentils are a great source of plant-based protein. Raw red lentils pack around 23.9 grams of protein per 100 g, making them a fantastic option for vegetarians, vegans, or anyone looking to boost their protein intake.
Vegan Red Lentil Recipes
Easy Tortilla Fillings Ideas
For food safety guidelines, check USDA.gov.
📖 Recipe
2 Ingredient Red Lentil Wraps (Gluten-Free Tortilla Alternative)
Equipment
- Non-stick pan
- High-powered blender (or food processor/immersion blender)
- Medium-sized bowl or water jug
- Measuring cups
Ingredients
- 1 cup dried red lentils (uncooked, raw) rinsed, drained, soaked in water
- 2 cups fresh tap water
- ¼ teaspoon salt (optional)
Instructions
- Rinse the lentils under cold water and drain. In a measuring jug or medium bowl, combine rinsed 1 cup rinsed lentils with 2 cups of water. Let it soak for at least 5 hours or overnight.1 cup dried red lentils, 2 cups fresh tap water
- After soaking, add the lentils and all the soaking water to your blender or food processor along with a pinch of salt (optional). Blend until smooth and lumps-free.¼ teaspoon salt
- Heat a nonstick pan over medium-high heat and lightly spray it with olive oil. Scoop about ⅓ cup of lentil batter and pour it into the hot pan. Use the back of your spoon to gently spread the batter into a thin, even circle (about 6-inch/15 cm diameter) in a circular motion from the center outwards.
- Cook for 2-3 minutes or until the edges firm up and the center sets. Check for golden brown before flipping. Carefully flip the wrap and cook for another 1-2 minutes or until golden brown on the other side.
- Stack cooked wraps on a plate and cover with a damp cloth to keep them soft. Repeat with the remaining batter, adding more oil to the pan as needed. Once finished, fill your wraps with your favorite toppings and enjoy!
Notes
- Storage. Cooled wraps last one day at room temperature, three days in the fridge, and three months in the freezer. Cool completely, separate with parchment paper to prevent sticking, and store in an airtight container or bag in the fridge or freezer.
- Soak, don't cook. Lentils need soaking before blending, not cooking, for these wraps to work.
- Soak & blend together. This recipe uses soaking water to blend the lentils. Don't drain the lentils after soaking. Instead, simply add them along with all the soaking water to your blender. This ensures the perfect amount of moisture for a thick, spreadable batter for your red lentil wraps.
- Non-stick pan is key. These wraps work best with a non-stick pan. If you don't have one, lightly grease a regular pan with oil before cooking.
- Spreading the batter. Use the back of your spoon to spread the batter into a thin, but not too thin, circle. Aim for a thickness similar to what you see in the recipe photos.
- Don't flip the wrap too soon. Wait until the bottom darkens with deep orange color and feels firm. It shouldn't look wet anymore. This helps prevent breaking your tortillas.
- Flip test. Before flipping, gently slide a spatula under the wrap to check if the bottom is set. It should come loose easily.
- Batter thickening. If the batter thickens while sitting, give it a quick mix with a spoon before cooking the next wrap (do not add extra water).
- Made too much batter? Don't toss it! Refrigerate leftover lentil batter for up to a day. When ready for more wraps, simply blend it again (do not add more water) for a few seconds and use it as usual.
- For a faster soak (30 minutes), use hot water and soak the lentils in a covered bowl. Then, proceed with the recipe as usual. Note: While hot water saves time, a longer (5-6 hour) soak can result in a smoother batter.
Nutrition
Did you make these Red Lentil Wraps?
Rate the recipe, share your favorite fillings in the comments, and tag us on Instagram with the tag @go_eatgreen and hashtag it #go_eatgreen. We love seeing your creations!
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