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Easy Two-Ingredient Lentil Wraps

Featured in: Plant-Based Perfection

These two-ingredient lentil wraps are protein-rich, vegan, gluten-free, and versatile enough for sweet or savory fillings. Red lentils are blended with broth or water, soaked, and cooked into flexible, thin wraps. The process is simple: soak lentils, blend the batter, and cook each wrap in a non-stick pan. Adjust seasonings for savory wraps or swap broth for water when making sweet ones. Perfect as bread alternatives, they pair wonderfully with dips, spreads, or creative toppings for any meal.

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sana kitchen chef
Updated on Fri, 21 Mar 2025 01:52:10 GMT
A plate of tortillas with a bowl of salsa. Pin it
A plate of tortillas with a bowl of salsa. | recipebyme.com

This protein-packed lentil wrap recipe has become a staple in my kitchen for its incredible versatility with both sweet and savory fillings. Using just two main ingredients, these gluten-free, grain-free flatbreads deliver restaurant-quality results without any flour or dairy.

I discovered this recipe during a pantry challenge month when I had limited ingredients but craving something bread-like. Now my family requests these wraps weekly, especially for our Friday night build-your-own-wrap dinners.

Ingredients

  • Vegetable broth: Adds flavor depth beyond plain water. Choose low-sodium varieties if watching salt intake.
  • Optional spices: Open endless flavor variations for savory versions.
  • Oil for cooking: Ensures the wraps develop that perfect golden exterior.

Step-by-Step Instructions

Prepare the lentils:
Thoroughly rinse the red lentils under cool running water until it runs clear. This removes any dust or debris and improves the final texture significantly.
Soak the mixture:
Combine rinsed lentils with vegetable broth in your blender and allow to soak for 3-4 hours. This softening process is crucial for achieving a smooth batter without grittiness.
Blend to perfection:
Process the soaked mixture for a full 2 minutes until completely smooth. The consistency should resemble pancake batter without any visible pieces of lentil remaining.
Cook with patience:
Heat a light coating of oil in a non-stick pan over medium heat. Pour enough batter to create a thin layer, using the back of a spoon to spread evenly. Reduce heat to medium-low immediately to prevent burning.
Monitor and flip:
Watch for the edges beginning to curl away from the pan after about 3-4 minutes. This visual cue indicates readiness to flip. After turning, cook just 1-2 minutes more until golden spots appear.
Keep them fresh:
Place finished wraps under a damp kitchen towel which maintains perfect texture while you continue cooking the remaining batter.
A plate of tortillas with a bowl of salsa. Pin it
A plate of tortillas with a bowl of salsa. | recipebyme.com

Red lentils truly transform magically in this recipe. The first time I served these to my skeptical teenagers without telling them the ingredients, they devoured them and asked for seconds. Only after they finished did I reveal they were made from lentils, which they normally claim to dislike.

Storage Solutions

These wraps maintain their excellent texture for up to 3 days when stored in an airtight container in the refrigerator. Place parchment paper between each wrap to prevent sticking. For longer storage, freeze them with parchment paper between each wrap in a freezer-safe container for up to 2 months. Thaw at room temperature or gently reheat in a dry skillet for best results.

Flavor Variations

Transform these versatile wraps by adding spices directly to the batter. For savory applications, try 1/2 teaspoon each of garlic powder and smoked paprika. Make Italian-inspired wraps with dried basil and oregano. For Mexican flavors, add ground cumin and chili powder. Sweet versions work beautifully with a touch of cinnamon and vanilla extract when using water instead of broth.

Serving Suggestions

For breakfast, fill with yogurt and fresh berries or scrambled eggs with avocado. Lunch options include hummus with roasted vegetables or classic sandwich fillings. Dinner variations work beautifully with curry fillings, falafel, or as enchilada wrappers. They also make excellent pizza bases when crisped slightly longer in the pan before adding toppings and briefly baking.

Troubleshooting Tips

The most common challenge with this recipe is batter consistency. If your wraps tear easily, the batter may be too thick. Add water one tablespoon at a time until it reaches pancake batter consistency. If wraps stick to the pan, ensure your pan is properly heated before adding batter and maintain medium-low heat throughout cooking. Remember that the batter thickens as it sits, so give it a quick pulse in the blender between making wraps.

A plate of tortillas with a bowl of salsa. Pin it
A plate of tortillas with a bowl of salsa. | recipebyme.com

Frequently Asked Questions

→ How do I make the lentil batter?

Rinse red lentils, soak them in broth or water for 3-4 hours, then blend until smooth and lump-free. Adjust with water if needed for a pancake batter consistency.

→ Can I use other types of lentils?

Yes, you can use brown lentils, but you will need to soak them for at least 10 hours and reduce the amount to 1/2 cup instead of 3/4 cup.

→ What can I use instead of vegetable broth?

Water with 1/2 teaspoon of salt works as a substitute, especially for sweet wraps where broth may alter the flavor.

→ How should I store lentil wraps?

Store cooked wraps in an airtight container in the fridge for up to 3 days. Reheat in a non-stick pan or microwave before serving.

→ Can I season the batter?

Yes, for savory wraps, you can add onion powder, garlic powder, smoked paprika, or your choice of spices to the batter before cooking.

Protein-rich Lentil Wraps

These two-ingredient lentil wraps are vegan, gluten-free, and perfect with any fillings or toppings.

Prep Time
5 Minutes
Cook Time
25 Minutes
Total Time
30 Minutes
By: Sana

Category: Vegan Recipes

Difficulty: Easy

Cuisine: Middle Eastern

Yield: 5 Servings (10 small/medium wraps or 5 large wraps)

Dietary: Vegan, Vegetarian, Gluten-Free, Dairy-Free

Ingredients

01 ¾ cup (150 g) dry red lentils
02 1 ½ cups (360 ml) vegetable broth or water with 1/2 tsp salt

Instructions

Step 01

Rinse the lentils in a sieve under running water.

Step 02

Transfer the rinsed lentils to a blender with the vegetable broth (or water and salt) and leave to soak for 3-4 hours.

Step 03

Blend the soaked mixture for 2 minutes or until the batter is smooth and lump-free.

Step 04

Heat a little oil in a non-stick pan or skillet. Once hot, reduce the heat to medium-low.

Step 05

Pour enough batter into the pan to make a thin layer, spreading with the back of a spoon as needed. Cook for about 3-4 minutes until edges start pulling away from the pan, then flip and cook for another 1-2 minutes.

Step 06

Repeat the cooking process with the remaining batter, pulsing the mixture in the blender briefly if it thickens, and adding more water or broth to maintain pancake batter consistency.

Step 07

Transfer cooked wraps to a plate and cover with a damp kitchen towel. Enjoy with your choice of fillings or toppings.

Notes

  1. For sweet wraps, use water and a pinch of salt instead of vegetable broth.
  2. Savory wraps can be spiced with onion powder, garlic powder, smoked paprika, or spices of your choice.
  3. Brown lentils can replace red lentils, but only ½ cup (100 g) is needed, and they require soaking for at least 10 hours.
  4. The recipe yields 10 small/medium wraps or 5 large wraps.
  5. The total preparation time does not include soaking time.

Tools You'll Need

  • Sieve
  • Blender
  • Non-stick pan or skillet
  • Spoon
  • Plate
  • Damp kitchen towel

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: ~
  • Total Fat: ~
  • Total Carbohydrate: ~
  • Protein: ~