2 Ingredient Red Lentil Wraps (Gluten-Free Tortilla Alternative)
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.
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
Calories: 79kcalCarbohydrates: 14gProtein: 6gFat: 0.2gSaturated Fat: 0.04gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.04gSodium: 77mgPotassium: 215mgFiber: 7gSugar: 0.5gVitamin A: 9IUVitamin C: 1mgCalcium: 14mgIron: 2mg
Tried this recipe?Let us know how it was!
