2 Ingredient Red Lentil Wraps

2.25 from 4 reviews

2 Ingredient Red Lentil Wraps

These flexible gluten free wraps are made with just two ingredients. Red lentils and water. Naturally vegan, oil free, and flourless, they’re the perfect healthy alternative to tortillas. Great for wraps, burritos, tacos, and more.

Course Main Course, Meal prep, wraps

Cuisine Global, Gluten free, Vegan

Keyword 2 ingredient lentil wraps gluten free, gluten free vegan wraps, healthy lentil flatbread, high protein vegan wrap, no flour wrap, oil free red lentil wraps, red lentil tortillas, vegan lentil tortillas

Prep Time 3

Cook Time 20

Total Time 3 20

Servings wraps

Calories 168kcal

Cost $1.20

Equipment

Blender
Non-stick skillet
Spatula
Measuring cup or ladle

Ingredients

190 g red lentils
475 ml water
Pinch of salt (optional)

US Customary - Metric

Instructions

Soak Lentils Place red lentils in a blender jug or bowl. Cover with plenty of water (at least 5 cm above the lentils) and let soak for at least 3 hours or overnight. This softens the lentils and improves the texture of the wraps.
Rinse and Drain After soaking, drain the lentils using a fine mesh strainer and rinse well under cold water. This removes excess starch and helps with digestion.
Blend Batter Add the soaked and rinsed lentils to a high-speed blender along with 2 cups (475 ml) of fresh water. Add a pinch of salt if desired. Blend on high speed for about 1 to 2 minutes until completely smooth and runny. The batter should be thin and pourable, like crepe batter.
Preheat the Pan Heat a non-stick skillet over medium heat for about 2 to 3 minutes. Ensure it’s fully heated before pouring the batter to prevent sticking.
Pour and Spread the Batter Use a ladle or 1/3 measuring cup to scoop batter into the center of the pan. Immediately spread it into a thin circle using the back of a spoon or ladle, moving in outward circles. Aim for even thickness.
Cook the First Side Let the wrap cook undisturbed for 4 to 5 minutes until the edges start to lift, the surface looks dry, and it releases easily from the pan. Do not flip too early.
Flip and Cook Second Side Carefully flip the wrap using a spatula and cook for another 3 to 4 minutes. If the wrap is browning too quickly, reduce heat to medium-low.
Repeat and Stack Transfer the cooked wrap to a plate and cover with a clean kitchen towel to keep it warm and soft. Repeat the process with the remaining batter. Stack wraps to maintain flexibility.
Serve or Store Serve immediately with your favorite fillings, or let cool completely before storing in the fridge or freezer.

Notes

Use split red lentils (masoor dal) for quicker soaking and easier blending. Whole red lentils work too but may require a longer soak.
Add flavor variations like garlic powder, turmeric, cumin, or nutritional yeast directly to the batter if desired.
If your pan isn’t truly non-stick, brush very lightly with oil or use a nonstick spray to prevent sticking.
Batter can be refrigerated for up to 2 days before cooking.

Nutrition