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.
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 a more traditional tortilla recipe. 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 💛
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
- 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. 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 if serving them 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!
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 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).
How to make red lentil wraps
Soak
Simply combine the red lentils with the 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. The lentils will absorb some of the water, swell and get plump and the water will eventually turn hazy as well.
Blend
First thing, it is important NOT TO DRAIN the 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 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 on consistency. Blend more as needed.
Cook
Warm up a non-stick pan over medium heat. Then, I highly recommend to spread a small amount of oil (I love using an avocado oil spray), otherwise the tortillas tend to stick easily.
Pour about ¼ to ⅓ cup of the smooth mixture into the pan and use the bottom of a spoon to spread the batter into a thin tortilla shape right into the pan (about 5-6 inches wide). It will quickly set and look dry, which is what you want.
Cook for 1 ½-2 min, 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 on 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.
Watch how to make them
Cooking tips
- Every time I make this recipe, I'm always so close to drain 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 poured 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 is 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 wraps, but with a homemade rustic look.
Storage
Store the tortillas in the fridge for 3-4 days. They easily tend to dry while storing, so be sure to tightly cover them. 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 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 Indian curries 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!
FAQ's
I don't recommend using a food processor. I would expect the batter to be gritty 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-speed blender would definitely help the batter be smoother quicker, but I don't think it is essential here.
You can freeze them for up to 4 months. Thaw overnight in the fridge. The texture from thawed tortillas might change slightly.
More bread recipes you might like
- Homemade bagels
- Buckwheat pizza crust
- Turmeric bread
- Soft whole wheat tortillas
- Healthy whole wheat buns
- Easy buckwheat bread
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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Red Lentil Tortilla Wraps
Equipment
- Blender
Ingredients
- 1 cup split red lentils - rinsed (until the water comes out clear) and drained
- 2 cups water
Instructions
- Soak the rinsed lentils in the 2 cups of water for 5 hours at room temperature. Alternatively, you can soak the lentils overnight in the fridge.
- Once done soaking, DO NOT DRAIN and pour both the lentils + water into a blender. Blend on high until very smooth, taking a break or 2 to scrape the walls/bottom of the blender. You want to be blending until the mixture is very smooth, a little foamy and without any pieces left.
- Warm up a large non-stick pan on medium heat. Also, I recommend to spread/spray a little oil over so the tortillas don't stick. Then, pour about ¼-⅓ cup of the mixture into the pan and use the bottom of a spoon to spread and shape into a tortilla (the mixture is too thick to spread by tilting the pan). Cook for about 1 ½-2 min, then flip when the tortilla sets and look dry-ish. Cook for another minute on the other side.
- Transfer the cooked tortilla on a plate and keep going until you used all the batter. Let the tortilla slightly cool down before using. They make for delicious tortilla sandwich rolls, tacos, side bread for curries, etc.
Video
Notes
- Don't forget: don't drain the soaking water!
- Once you pour the batter into the pan, spread it right away before it sets in the pan.
- No need to try to make the tortillas look perfect at all. They might have a few holes and won't be perfectly circular, that's fine!
- 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.
- You can add some spices (such as cumin, curry, turmeric, dried herbs, salt, etc) to the blender to flavor the tortillas.
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I just tried this recipe and it was so great. I cannot believe red lentils can make tortillas! It was pretty easy, although I had to blend for a while. The flavor is nice too. I'll make them again!
Oh that's great Alexa, glad to hear it worked out! 🙂
Just made these and loved it. Added dried herbs and a little salt. Was easy enough to make.
Oh I'm glad to hear that! Thanks for sharing Jack! 🙂
These sound very tasty, but why is it so important to not drain the soaking water? I always soak and drain legumes before cooking to reduce the level of lectins.
Hi Arlene, thanks for your comment, this is a great question! I am not a health professional, so I cannot give advice on that matter, but cooking the lentils well enough usually will take care of removing some of their lectins. So cooking the tortillas all the way through should be helpful. Also, it is always a good idea to rinse the lentils nicely until the water comes out clear, which will remove some of the lectins as well. Hope that helps and let me know if you have more questions! 🙂
Just made them and so easy and tasty. Will make again.
Just I need patience before flipping them.
Hi Linda, Thanks so much for sharing! 🙂
I don't have a decent nonstick pan so I've poured the batter onto a big baking sheet lined with silicone or parchment sheets, spread it out thin, and baked it in a preheated oven at around 375 F for 10-15 minutes or so. Once cool, I cut it evenly into squares/rectangles... which actually work even better than rounds for my veggie wraps! I've also scored them when partially cooked into cracker size, and baked a little longer until crispy. So versatile!
OMG, what a good idea to bake them that way. Thanks for sharing your tips! 🙂
These can also be soaked for longer which ferments them and gives a sourdough kind of taste☺️
Hi Annette! Thanks for sharing 🙂
These were very good and easy to make. I used them as a wrap for vegetables.
Oh that's great Debbie, thanks for sharing!
Can you freeze the wraps?
Hi Teresa! Yes, you can freeze them for up to 4 months! 🙂
Oh my gosh ok ok, so I made these, first 4 didn’t come out good, I used a non stick pan twice then my cast iron. 5th time I finally got one to flip without ripping. You have to wait you will see the edges starting to pull from the pan then it’s ready to flip.
Hi Jolene, it can certainly take some practice at first. Your tips are useful! Thank you so much for sharing 🙂
Can I use green lentils instead?
Hi Rachel! Only red lentils work to make tortillas.