Introduction
These lentil wraps are soft, flexible, protein-rich, and made with just two simple ingredients. They’re perfect for wraps, tacos, flatbreads, savory fillings, or even sweet toppings.
Made with red lentils and vegetable broth, these homemade tortillas are naturally gluten-free, grain-free, flour-free, dairy-free, and vegan. They’re also budget-friendly, freezer-friendly, and surprisingly easy to make.
Why You’ll Love These Lentil Wraps
- Only 2 ingredients
- High in plant-based protein
- Gluten-free and grain-free
- Soft and flexible like tortillas
- Perfect for sweet or savory fillings
- Great for meal prep
- Freezer-friendly
Ingredients
- ¾ cup dry red lentils
- 1½ cups vegetable broth
Optional Seasonings
For savory wraps, you can add:
- Garlic powder
- Onion powder
- Smoked paprika
- Cumin
- Black pepper
- Turmeric
- Fresh herbs
For sweet wraps, use water instead of broth and add a small pinch of salt.
How to Make Lentil Wraps
Step 1: Rinse the Lentils
Place the red lentils in a sieve and rinse well under running water.
Step 2: Soak
Transfer the lentils to a blender. Add vegetable broth, then let them soak for 3–4 hours.
Step 3: Blend
Blend for about 2 minutes, until the batter is smooth and lump-free. The texture should look like thin pancake batter.
Step 4: Cook
Heat a lightly oiled non-stick skillet over medium-low heat. Pour in enough batter to create a thin layer and spread it gently with the back of a spoon.
Step 5: Flip
Cook for 3–4 minutes, until the edges begin to lift. Flip and cook for another 1–2 minutes.
Step 6: Keep Soft
Transfer the wrap to a plate and cover with a damp towel while cooking the rest.
Filling Ideas
These wraps are delicious with:
- Hummus and vegetables
- Roasted chickpeas
- Avocado and salad
- Vegan cheese and grilled veggies
- Beans and salsa
- Curry or stew
- Peanut butter and banana
- Jam and fresh fruit
Tips for Success
- Use a high-speed blender for the smoothest batter
- Don’t use canned lentils; this recipe needs dry lentils
- Add more broth or water if the batter thickens
- Use a non-stick pan to prevent tearing
- Make one test wrap first to adjust heat and thickness
- Keep cooked wraps covered so they stay soft
Storage
Fridge: Store cooked wraps in an airtight container for up to 3 days. Place parchment paper between each wrap.
Freezer: Freeze with parchment paper between wraps for up to 3–4 months.
Reheat: Warm in a skillet, microwave, or oven until soft and flexible.
FAQs
Can I use canned lentils?
No. This recipe needs dry red lentils. Cooked lentils will not create the right batter.
Are lentil wraps flexible?
Yes, they are soft and flexible when warm. If they cool too much, reheat them before folding.
Can I use brown lentils?
Yes, but use ½ cup brown lentils and soak for at least 10 hours.
Why are my wraps gritty?
They may not have soaked long enough or blended long enough. Soak well and blend until completely smooth.
Can I make the batter ahead?
Yes. Store the batter in the fridge for up to 2 days. Stir or blend again before cooking.
Recipe Card
Lentil Wraps
Prep Time: 5 minutes
Soaking Time: 3–4 hours
Cook Time: 25 minutes
Servings: 5 large wraps or 10 smaller wraps
Ingredients
- ¾ cup dry red lentils
- 1½ cups vegetable broth
Instructions
- Rinse lentils well.
- Add lentils and broth to a blender.
- Soak for 3–4 hours.
- Blend until smooth.
- Heat a lightly oiled non-stick pan.
- Pour in a thin layer of batter.
- Cook 3–4 minutes.
- Flip and cook 1–2 minutes more.
- Repeat with remaining batter.
- Serve with your favorite fillings.