High-Protein Vegan Lentil Wraps
Wholesome, flexible, and protein-rich, these lentil wraps are a simple yet nutritious alternative to store-bought tortillas. With only red lentils and water, they’re naturally gluten-free, vegan, and fiber-rich. Soft yet sturdy, they’re perfect for rolling up your favorite fillings or using as a flatbread.
Equipment
- 1 blender
- 1 Nonstick Frying Pan
- 1 Measuring Cup (1/2 cup)
- 1 Cooking Spoon or Spatula
Ingredients
- 1 cup dried red lentils rinsed and drained
- 2 cups water or vegetable broth
Optional Add-ins:
- 1 handful baby spinach
- ½ –1 teaspoon seasoning of choice e.g., garlic powder
Instructions
- Soak the Lentils: Place the rinsed red lentils into a blender or a large mixing bowl. Pour in the warm water (or broth, if you prefer more flavor). Let the lentils soak uncovered at room temperature for at least 4 hours. During this time, the lentils will gradually absorb the liquid, soften, and swell in size, which is what gives the batter its creamy consistency. There’s no need to drain them afterward—the soaking liquid becomes part of the batter.
- Blend into a Smooth Batter: Once the lentils have softened, blend them together with the soaking liquid until you have a completely smooth and pourable batter. This step is important because any grainy bits will affect the texture of your wraps. If you’d like to add extra flavor and color, toss in a small handful of baby spinach and a sprinkle of your favorite seasoning, such as garlic powder or onion powder, before blending. Blend again until everything is evenly combined and silky.
- Preheat and Prepare the Pan: Set a nonstick frying pan over medium heat and allow it to warm up for a minute or two. Lightly spray or brush the surface with a small amount of oil—olive oil or avocado oil works well. Using a nonstick pan is essential here because the batter is delicate at first and could stick to the surface if the pan isn’t well prepared.
- Spread the Batter Thinly: Pour about ½ cup of batter into the center of the heated pan. Immediately, use the back of a spoon, ladle, or measuring cup to gently spread the batter outwards in a circular motion. Aim for a thin, even layer—similar to how you would spread crepe batter. Avoid using the pan-tilt method (like for pancakes), as the batter is thicker and spreads best with a utensil. A thinner spread will yield soft yet flexible wraps.
- Cook the First Side: Allow the wrap to cook undisturbed for 2–3 minutes. During this time, the edges will start to lift slightly, and the surface will lose its wet shine, signaling that it’s ready to flip. If the batter tears or doesn’t hold together well, try lowering the heat slightly and letting it cook longer on this first side. This gentle approach prevents breakage.
- Flip and Cook the Other Side: Once the wrap feels sturdy enough, carefully flip it over using a wide spatula. Cook for another 1–2 minutes on the second side. The wrap should develop a lightly golden surface while staying soft and pliable in the middle. Adjust cooking time slightly depending on your stove and pan.
- Repeat the Process: Transfer the cooked wrap to a plate and continue with the remaining batter. To keep them soft and flexible, stack the wraps on top of each other as you cook. The natural steam trapped between them will help prevent drying and make them easier to roll or fold later.
- Serve or Store: Enjoy your lentil wraps warm, filled with your favorite toppings, or let them cool before storing. They pair wonderfully with hummus, fresh veggies, grilled proteins, or even as a base for quesadillas. If making ahead, store in an airtight container in the refrigerator and reheat briefly on a skillet before serving.
Notes
- Use red lentils only—they cook quickly, blend smoothly, and create the softest wraps.
- A nonstick pan is essential for preventing sticking and tearing.
- Spread the batter thin and even for the best texture and flexibility.
- If wraps are breaking, reduce the heat and cook longer on the first side.
- Stacking wraps while cooking keeps them pliable and prevents dryness.
- Optional add-ins like spinach or spices can boost both flavor and nutrition.
