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Home ยป Recipes ยป Bread

High Protein Red Lentil Wraps

13th September 2020 by Jamie Raftery 3 Comments

JUMP TO RECIPE

These easy-to-make red lentil wraps have just 6 ingredients and take no more than 15 minutes to make. They are full of plant-powered protein and minerals, 100% gluten-free, and go with curry, dips, or sauces.

red-lentil-flatbread
Lentil flatbreads with avocado

Vegan High Protein Red Lentil Wraps

I highly recommend adding this recipe to your repertoire. They are quick to make and red lentils are inexpensive to buy. You can make the batter the night before or up to 1 hour before you cook them.

I love these red lentil wraps. Their flavor is a cross between a corn and a flour tortilla, which tastes delicious with any topping or filling (savory or sweet) you can imagine.

This versatile recipe can be used for all sorts of recipes from taco fillings to mini pizzas.

red-lentils-and-red-lentil-flour

Red lentil wrap ingredients

  • Red lentils
  • Tapioca flour
  • Turmeric
  • Cumin
  • Black pepper
  • Pink salt
  • Water

What is the texture like

Their texture is a little firm, like naan bread, and crisp on the outside. The tapioca flour gives this recipe a nice pliable texture. Do not make the wraps too thick or they will be too dense and hard to roll.

These red lentil flatbreads are best cooked and served straight away. They cook very quickly in the frying pan, just 2 - 3 minutes on each side.

red-lentil-wraps

What to serve with red lentil wraps

These wraps go well as a side dish with almost anything! Enjoy them with curries or dals, or even use them as mini pizza bases, dip them in guacamole, hummus, or baba ghanoush.

What are the health benefits of red lentils?

Some of the potential health benefits of consuming lentils regularly

  • Improved digestion
  • Healthy heart
  • Diabetes control
  • Muscle generation

Read more about the health benefits of lentils in my blog post.

Lentils contain the highest amount of protein originating from any plant. The amount of protein found in them is up to 35%, which is comparable to red meat, poultry, fish, and dairy products.

Raw lentils contain carbohydrates (15-25 grams per 100 grams). They are a good source of dietary fiber and have a low amount of calories.

Other nutritious components found are molybdenum, folate, tryptophan, manganese, iron, phosphorus, copper, vitamin B1, and potassium.

raw-red-lentils

What makes these red lentil wraps so nutritious?

Because of the red lentils, these wraps are naturally:

  • Grain-free
  • Vegan
  • Gluten-free
  • Oil-free
  • Sugar-free

At the same time, they are very high in fiber (6 grams per wrap), high in protein (5 grams per wrap), and offer 11% of your daily iron needs.

Recipes to serve with your red lentil flatbreads

  • Vegan Thai Red Curry
  • Nam Prik Ong Chili Dip
  • Chana Masala
  • Kitchari

We hope you enjoy this delicious recipe. We're happy to share it with you. If you make this recipe please let us know in the comments below what you think. We love seeing your recreations. Happy cooking friends!

๐Ÿ“‹ Recipe

red-lentil-flatbread

Vegan Red Lentil Flatbreads

Jamie Raftery
High protein lentil flatbreads. 100% gluten-free, super healthy, and delicious.
4.67 from 6 votes
Print Pin Save Go To Collections ShopGo to List
Prep Time 10 minutes mins
Cook Time 5 minutes mins
Total Time 1 hour hr 15 minutes mins
Difficulties Beginner
Course Bread, Side Dish
Cuisine Indian
Servings 6 100g flatbreads
Calories 206 kcal
Allergens Gluten free, Nut free, Sesame free, Soy free, Vegan

Equipment

  • Weighing scales
  • Blender
  • Mixing bowl
  • Spatula
  • Frying pan - non stick
  • Spoon

Ingredients
 
 

To make the flatbread batter

  • 240 g Red lentils
  • 340 ml Water - filtered
  • 40 g Tapioca flour
  • 1 teaspoon Turmeric powder
  • 1 teaspoon Cumin powder
  • .5 teaspoon Black pepper - ground
  • 1 teaspoon Pink salt

To cook the flatbreads

  • 30 ml Coconut oil
Prevent your screen from going dark while cooking

Instructions
 

To make the flatbread batter

  • Wash the red lentils.
  • Add the red lentils, water, spices, and salt to a blender, and blend for 30-40 seconds until smooth.
  • Strain into a bowl.
  • Whisk in the tapioca flour - cover.
  • Allow the batter to rest for 1-2 hours at room temperature.

To cook the flatbreads

  • Warm the frying pan to medium heat.
  • Add a splash of coconut oil.
  • Add approximately 100g of the batter to the pan, allow to cook without moving the pan for about 2 minutes.
  • When golden brown, flip and cook the other side until golden.
  • Careful not to overcook and dry out. They will cook quickly.
  • Cook in batches and transfer to paper towel to drain.
  • Serve with your favourite curry, dal or dips.

Notes

Recipe Variations
  • For even better results, try making the batter the night before.ย 

Nutrition

Nutrition Facts
Vegan Red Lentil Flatbreads
Serving Size
 
100 g
Amount per Serving
Calories
206
% Daily Value*
Protein
 
10
g
20
%
Carbohydrates
 
30
g
10
%
Fiber
 
12
g
50
%
Fat
 
5
g
8
%
Sugar
 
1
g
1
%
Sodium
 
394
mg
17
%
Potassium
 
399
mg
11
%
Vitamin A
 
21
IU
0
%
Vitamin B1
 
0.4
mg
27
%
Vitamin B2
 
0.1
mg
6
%
Vitamin B3
 
1
mg
5
%
Vitamin B5
 
1
mg
10
%
Vitamin B6
 
0.2
mg
10
%
Vitamin C
 
2
mg
2
%
Vitamin E
 
0.2
mg
1
%
Vitamin K
 
2
ยตg
2
%
Calcium
 
30
mg
3
%
Copper
 
0.2
mg
10
%
Folate
 
192
ยตg
48
%
Iron
 
4
mg
22
%
Manganese
 
1
mg
50
%
Magnesium
 
52
mg
13
%
Phosphorus
 
184
mg
18
%
Selenium
 
3
ยตg
4
%
Zinc
 
2
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword High protein, High-fibre
Did you make this recipe?Tag @the_holistic_chef on social media and hashtag it #holisticchefacademy
lentil-wraps-with-avocado
Red lentil wraps are so delicious and easy to make

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Comments

  1. BREDA says

    September 13, 2020 at 8:52 pm

    5 stars
    Flatbreads made with lentils as an alternative to flour, how exciting, these looks delicious and so healthy. Will have to have a go at making some.๐Ÿ’š๐Ÿ‘

    Reply
  2. Aidan says

    July 11, 2021 at 10:41 pm

    5 stars
    Tasty and versatile, Jamie. Used these to 'pancake' a spicy black bean, green olive and roasted tomato stew. Thanks.

    Reply
    • Jamie Raftery says

      July 12, 2021 at 10:52 pm

      Hi Aidan, that black bean stew sounds delicious. Happy you tried the lentil flatbread recipe ๐Ÿ™‚

      Reply
4.67 from 6 votes (4 ratings without comment)

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Recipe Rating




holistic-chef-jamie-profile-picture

Hi, I'm Jamie

I'm from Galway in the West of Ireland. I've been cooking in Michelin Star kitchens for most of my career. In 2015 I launched The Holistic Chef Academy to focus on the nutritional aspects of food.

Educate - Inspire - Empower became my mantra and mission. Currently, I'm living and cooking between Ireland and Thailand.

The Holistic Chef Academy is a place for discovering healthy and wholesome plant-based vegan recipes.

Read more about Jamie

Cooked @

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