Red Lentil Wraps
Red lentils have been enjoyed around the world for centuries, especially in Middle Eastern, Indian, and Mediterranean cooking, where they are valued for their nourishing qualities and incredible versatility. While they are traditionally used in soups, stews, and curries, they have recently gained popularity as the foundation for wholesome wraps that are both simple and satisfying.
One of the most surprising things about this recipe is how a handful of red lentils can transform into soft, flexible wraps with a mild, slightly nutty flavor. They’re sturdy enough to hold generous fillings yet light enough to keep every bite fresh and enjoyable.
Even better, red lentils are naturally rich in plant-based protein, fiber, and essential nutrients, making these wraps as nourishing as they are delicious.
Perfect for everything from quick lunches to meal-prep dinners, these wraps offer a fresh take on traditional tortillas.
Their simple ingredients, satisfying texture, and endless versatility make them a recipe you’ll find yourself returning to again and again.
Instructions
17 stepsTo Soak the Lentils
Assemble the required ingredients.
Rinse the red lentils well under cold water until the water runs mostly clear.
Place the lentils in a large bowl and cover with plenty of cold water.
Let them soak overnight in the refrigerator, or for at least 4–5 hours.
After soaking, drain the lentils well.
To Make the Batter
Place the drained lentils in a high-speed blender.
Add the sea salt and 120 g water.
Blend until the lentils are almost completely smooth and you have a thick, creamy batter.
If the batter feels too thick to blend properly, add a small splash of extra water, but avoid making it too liquid.
To Cook the Wraps
Heat a non-stick pan over medium heat.
Lightly brush the pan with olive oil.
Pour approximately 3 tablespoons of batter into the pan.
Spread the batter gently with a spatula into an even, round shape.
Cook until small bubbles begin to appear on the surface and the edges look set, about 3 minutes.
Once the wrap releases easily from the pan, flip it carefully.
Cook for another 2–3 minutes on the other side.
Repeat with the remaining batter, brushing the pan with a little more olive oil when needed.
Recipe Notes
Texture & Technical Notes:
- The batter should be thick but spreadable, similar to a smooth pancake batter.
- If the batter is too thick, add 10–20 g extra water.
- If the batter is too thin, let it rest for 5–10 minutes before cooking.
- Cook over medium heat, not high heat, so the wraps cook through without drying or burning.
- The wraps are easiest to flip once the surface has small bubbles and the edges are set.
- For softer wraps, keep them covered with a clean towel after cooking.
Storage:
- Store the wraps in an airtight container in the refrigerator for up to 4 days. Place parchment paper between each wrap to prevent sticking.
- Reheat gently in a pan for 30–60 seconds on each side before serving.
- For longer storage, freeze the wraps for up to 1 month with parchment paper between each one. Thaw in the refrigerator or warm directly in a pan from frozen.
