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.
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 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.
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.
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
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!
📋 Recipe
Vegan Red Lentil Flatbreads
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
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
- For even better results, try making the batter the night before.
Nutrition
BREDA says
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.💚👍
Aidan says
Tasty and versatile, Jamie. Used these to 'pancake' a spicy black bean, green olive and roasted tomato stew. Thanks.
Jamie Raftery says
Hi Aidan, that black bean stew sounds delicious. Happy you tried the lentil flatbread recipe 🙂