Red Lentil Tortilla Wraps (Vegan, Gluten-Free)

Published: Jul 13, 2022 · Modified: Dec 11, 2023 by Jessica

Making red lentil tortilla wraps from scratch is SO easy! Only requires 1 ingredient (+ water), they are completely gluten-free, vegan, grain-free and nut-free. Also made without any yeast or kneading, so simple! They make for soft high-protein wraps that also are rich in fiber and other amazing nutrients, such as iron.

There are a few red lentil tortilla wraps on a plate with some red lentils in the background.

I was shocked the first time I learned that you could make healthy red lentil tortilla wraps using one single ingredient. And not just any ingredient: nutrient-dense red lentils!

This recipe is actually similar to making crepes, which means there is no kneading or shaping the dough before cooking. I love how easy and simple these wraps are to prepare compared to regular flour tortillas. Making these wraps might be less overwhelming too if you are not used to preparing bread from scratch or if you simply don't want to be in the kitchen for that long!

You will have to plan ahead and soak the red lentils for a few hours, but once that's done, all you have to do is to blend the softened beans with water and cook for a few minutes in a pan.

It makes for soft wraps that can be used for sandwich rolls, tacos, burritos and so much more, but with a nice healthy bonus of fiber and high-quality plant-based protein compared to traditional white flour tortillas.

Plus, it is quite fun and satisfying to transform these tiny beans into yummy high-protein lentil flatbreads! Hope you give them a try 💛

Close up on a pile of red lentil tortilla wraps showing the edges of the wraps to focus on texture.

Why you'll love this recipe

So simple, easy and fail-proof!
Single-ingredient recipe, no flour or yeast required
Soft, bendable and pliable texture
Great recipe to add more protein to your diet and can help you stay full longer
Excellent source of fiber
Mild flavor that pairs well with many different meals
Dairy-free, gluten-free, grain-free, low-in-fat, vegan and sugar-free

How do these lentil flatbreads taste?

Quite opposite to what you might think, these tortillas taste pretty mild. There is a background of earthy flavor and even some sweetness, but mostly, I find them to be taste-free. This is great as you can pair them with whatever fillings you feel like, such as savory fillings or sweet spreads, like peanut butter and jam. As a side note, they are delicious when cooked, but don't taste the raw batter as it won't be good at this point!

You can actually flavor them by adding more seasonings such as garlic powder, onion powder, dried herbs, chili powder, turmeric powder and even cumin. I would definitely add some curry powder or garam masala if serving them as part of an Indian-inspired meal. They are so versatile!

What you'll need to make them

Really, this recipe only requires split red lentils! Dry and uncooked lentils.

You will need some water as well to soak and blend them, but that's it. 🙂

As a side note, you will need SPLIT red lentils as opposed to whole red lentils. The split kind of red lentils are easier to find, so that should not be a problem. If you only have whole red lentils, then soak them longer, at least overnight (in the fridge when soaking for more than 6 hours), and you might need to add a little more water to reach the desired consistency for the batter (you will need a pouring consistency, see video).

Overhead view on a bowl filled with red lentils and water.

How to make red lentil wraps

Making high-protein lentil wraps includes 3 simple steps: soak, blend and cook. Once you soaked the lentils, then they cook within minutes!

Soak uncooked lentils

Simply combine the uncooked red lentils with the fresh water (1 cup of lentils + 2 cups of water) in a bowl and stir to make sure all the tiny beans are covered.

Then, let sit at room temperature for 5-6 hours (or more, you can soak overnight for 8-12 hours as well or up to 48 hours in the fridge). The lentils will absorb some of the water, swell and get plump and the water will eventually turn hazy as well.

Blend undrained lentils

First thing, it is important NOT TO DRAIN the soaked lentils. You will be using that soaking water to blend with the beans.

Pour the lentils + water into a blender and blend until very smooth. You can also add a pinch of salt if you want. You want to be sure there are no pieces of lentil left so the consistency is not gritty and the mixture will be a little frothy, which is expected.

I usually blend for a whole minute taking a break mid-way to scrape the sides/bottom with a spatula to dislodge any pieces that could be stuck. When you are done, use a spoon to stir in the blender and check the consistency of the lentil batter. Blend more as needed.

Cook the blended lentil batter

Warm up a nonstick pan over medium-low heat. Then, I highly recommend spreading a small amount of olive oil (or I love using an avocado oil spray), otherwise the tortillas tend to stick easily.

Pour about ¼ to ⅓ cup of the smooth batter into the center of the pan and use the back of a spoon to spread the batter into a thin layer right into the pan (about 5-6 inches wide). It will quickly set and look dry, which is what you want.

Cook for 1-2 minutes, then use a spatula to unlock the tortilla from the pan and once it moves around and looks done and set, then flip. Cook for another minute on the second side and then transfer to a plate.

Keep going until you use all the batter and let them cool down for a few minutes before using. I like to pile them on a plate as I go, the steam will help soften their texture. You should end up with 6-8 tortillas.

In process picture: there are some red lentils soaking in water in a blender.

In process picture: showing an orange mixture blended in a blender.

Cooking tips

Every time I make this recipe, I'm always so close to draining the soaking lentils just by reflex, don't do that!
The batter is too thick to be able to spread by tilting the pan, so you will have to shape the tortillas yourself using a spoon or the back of the measuring cup doing a circular motion. Spread the batter right away after pouring before it sets in the pan!
Early in the cooking process, some small bubbles can form, which you might want to cover with more batter so there are no holes in the tortillas. Although a few holes are no big deal at all.
Remember, you will need split red lentils for this recipe. If you have whole beans, then soak them for longer, at least 8 hours ( in the fridge). Also, this recipe only works with dried red lentils.
The goal here is NOT to get perfect-looking tortillas. The result should be tasty red lentil tortillas, but with a homemade rustic look.
You will need a nonstick skillet for making them or they will badly stick to the surface!

There are a pile of red lentil tortilla wraps on a plate with the focus on the edges to show the texture.

Storage

Store the tortillas in the fridge for 3-4 days. They easily tend to dry while storing, so be sure to use an airtight container or a sealed large plastic bag. I'll usually reheat them for a few seconds in the microwave just to help soften the leftovers.

How to use them

Simply serve these gluten-free tortillas just the same way you use store-bought tortilla wraps, they are so versatile! You can make a batch ahead of a busy week and use them to boost your meals with more plant-based fiber and protein. Here are a few ideas:

Tortilla rolls with hummus, avocado, cucumber and tomatoes. Maybe with some tofu scramble too. Try not to overstuff them as they remain a little more delicate compared to store-bought ones.
Alongside a vegan lentil curry to scoop up the tasty sauce. I also like to make them with my jackfruit curry to boost its protein content.
Make them a little smaller to serve as tacos with lentil walnut meat filling or a heart of palm 'fish' taco topping.
Use them to make Mexican-style black bean burritos or kale wraps!

There is a pile of homemade red lentil tortilla wraps with the top one folded to show the nice pliable texture.

FAQ's

Can I use a food processor? Do I need a high-speed blender?

I don't recommend using a food processor. I would expect a gritty batter and not smooth enough to make these tortillas if using it instead of a blender.

As for the type of blender, I believe that a regular one would work well, especially if you let the lentils soak long enough and blend for as long as you need to turn the mixture super smooth. Using a high-powered blender would definitely help the batter be smoother quicker, but I don't think it is essential here.

Can I freeze them?

You can freeze them for up to 4 months. Once cooked and cooled down, you can transfer them to a large freezer bag and I recommend placing a small piece of parchment paper in between each tortilla so they don't stick to each other. Thaw overnight in the fridge. The texture of thawed tortillas might change slightly.

Can I use brown lentils or green lentils instead?

No, this recipe works with orange or red lentils, so be sure to use this kind!

How about canned lentils? Can I use them?

No, they would give you a mushy consistency that's too soft. This recipe is easy and quick, but you really need to use orange split lentils for it to work.

More bread recipes you might like

I hope you like these homemade lentil tortillas as much as we do! If you try them, please leave a comment below and rate the recipe to let me know how they were. Your feedback is so helpful!

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