These Red Lentil Tortilla Wraps are a quick, wholesome, and versatile staple for any meal.
Packed with plant-based protein and fiber, they’re naturally gluten-free, grain-free, and low in saturated fat.
Soft yet sturdy, they work beautifully for wraps, tacos, or side breads, making them a perfect everyday option for meal prep, healthy lunches, or family-friendly dinners.
Red Lentil Tortilla Wraps
Equipment
- 1 blender
- 1 Large Non-Stick Pan
- 1 Spoon (for spreading batter)
Ingredients
- 1 cup split red lentils rinsed and drained
- 2 cups water
- Optional: pinch of salt or spices like cumin turmeric, curry, or dried herbs
Instructions
- Rinse and Prepare Lentils: Start by placing 1 cup of split red lentils in a fine mesh sieve or bowl. Rinse them under cold running water until the water runs clear. This helps remove any surface starch or dust, ensuring your tortillas have a smooth texture. Drain the lentils thoroughly. Clean, rinsed lentils are key to a smooth, creamy batter later on.
- Soak the Lentils: Transfer the rinsed lentils into a medium-sized bowl and pour in 2 cups of fresh water. Let the lentils soak at room temperature for at least 5 hours. Alternatively, you can soak them overnight in the refrigerator if you prefer a more flexible schedule. The soaking process softens the lentils, which makes blending easier and helps achieve soft, pliable tortillas.
- Blend the Lentils Smooth: Once the lentils have soaked, transfer them along with the soaking water directly into a blender. It is essential not to drain the water; it contains nutrients and helps create the perfect batter consistency. Blend on high speed until the mixture becomes completely smooth, a little foamy, and free from any lumps. Pause occasionally to scrape down the sides and bottom of the blender for an even texture. You want a thick, pourable batter that spreads easily in the pan.
- Preheat the Pan: Place a large non-stick pan on the stove over medium heat. Let it warm up for a few minutes until it reaches an even, medium temperature. You can lightly brush or spray a small amount of oil over the pan’s surface to prevent sticking. A well-heated pan ensures the tortillas cook evenly and develop a slightly firm surface without tearing.
- Pour and Shape the Tortilla: Using a ¼ to ⅓ cup measure, pour the blended batter into the preheated pan. Immediately use the back of a spoon or a small spatula to gently spread and shape the batter into a circular tortilla. Since the batter is thick, tilting the pan alone won’t work, so spreading with a utensil ensures even thickness. Don’t worry if the edges aren’t perfectly round; rustic shapes are normal.
- Cook the First Side: Allow the tortilla to cook for 1½ to 2 minutes on the first side. You’ll notice the edges start to set, and the surface looks less wet and slightly dry. Avoid pressing down too hard with your spatula, as this can tear the soft tortilla. The first side should be firm enough to flip without sticking.
- Flip and Cook the Second Side: Carefully flip the tortilla using a spatula, ensuring it doesn’t fold or tear. Cook for an additional 1 minute on the second side until fully set. The tortilla should be cooked through, soft, and pliable, but not doughy. The surface may have tiny holes or a rustic texture, which is perfectly normal.
- Transfer and Cool: Gently lift the cooked tortilla from the pan and place it on a plate. Let it cool slightly for a few minutes. Cooling helps the tortilla firm up just enough to hold fillings without breaking, while still remaining soft and flexible.
- Repeat the Process: Continue pouring, shaping, and cooking the remaining batter in the same manner until all tortillas are made. Make sure the pan is reheated if necessary, and lightly oil it between batches to prevent sticking. This ensures each tortilla cooks evenly and maintains the ideal texture.
- Serve and Enjoy: Once all tortillas are cooked, use them immediately for wraps, tacos, sandwiches, or as a side for curries and stews. You can also stack them and store them in an airtight container for later use. These high-protein, fiber-rich wraps are perfect for meal prep, quick lunches, or family-friendly dinners.
Notes
- Always rinse the lentils thoroughly to remove excess starch, which ensures a smooth batter and soft tortillas.
- Do not drain the soaking water; it’s essential for the batter consistency.
- Spread the batter immediately after pouring into the pan to prevent uneven cooking.
- Don’t worry about perfect shapes—rustic, slightly irregular tortillas are normal and still delicious.
- Optional spices like cumin, turmeric, or dried herbs can be blended into the batter for extra flavor without affecting texture.
- Only split red lentils work for this recipe. Whole red lentils need longer soaking, and other lentils may alter texture and cooking times.
Chef’s Secrets: Expert Tips And Tricks
Achieving soft, pliable tortillas is all about texture.
The key is blending the lentils into a smooth, slightly foamy batter and cooking over medium heat.
A non-stick pan with a light touch of oil prevents sticking and tearing.
If your tortillas are cracking, adding a tiny splash of water to the batter can improve elasticity.
For flavor variations, try adding garlic powder, smoked paprika, or finely chopped fresh herbs to the batter.
Remember, patience during soaking and blending creates the perfect foundation for every tortilla.
Serving Suggestions: Creative Ways To Enjoy
These red lentil tortillas are incredibly versatile.
They make excellent wraps filled with roasted vegetables, hummus, or grilled tofu.
For a fun twist, use them as taco shells with beans, avocado, and salsa.
They also work well as a side with curries or stews, soaking up sauces beautifully.
For breakfast, spread with nut butter or a tofu scramble for a satisfying plant-based meal.
Stack them in a container to use throughout the week for quick, healthy meals.
Storage Tips: Keep Tortillas Fresh Longer
Cooked tortillas can be stored in an airtight container at room temperature for 1–2 days.
For longer storage, place them in a sealed bag in the refrigerator for up to 5 days.
To freeze, layer parchment paper between each tortilla and store in a freezer-safe bag for up to 2 months.
Reheat in a warm pan or microwave with a damp paper towel to restore softness.
Avoid leaving them uncovered, as they can dry out quickly.
Frequently Asked Questions
1. Can I use whole red lentils instead?
Whole red lentils can work, but they require a longer soaking time—at least 8 hours in the fridge. Texture may be slightly denser, so split lentils are preferred for soft, pliable tortillas.
2. Can I add flavorings or spices?
Absolutely! Blend in cumin, turmeric, curry powder, dried herbs, or even garlic powder. Spices add flavor without affecting the texture of the tortillas.
3. Can I make the batter ahead of time?
Yes, you can soak and blend the lentils in advance. Keep the batter refrigerated for up to 24 hours, then stir gently before cooking.
4. How do I prevent tortillas from sticking?
Use a well-heated non-stick pan and lightly brush or spray with oil. Avoid pressing too hard with a spatula, and ensure the pan is evenly heated before pouring the batter.
5. Can these tortillas be used for freezing or meal prep?
Definitely! Stack cooled tortillas with parchment paper between each, store in a freezer bag for up to 2 months, and reheat gently in a pan or microwave. They’re excellent for meal prep or grab-and-go lunches.
