These High Protein Red Lentil Wraps are so delicious! With just a couple of ingredients you can make homemade wraps that are sturdy, yet pliable, and healthy, yet indulgent tasting!
Must try recipe - Red Lentil Wraps!
These wraps are an absolute must try recipe!
While home made wraps might seem intimidating, I promise, these wraps are actually very easy to work with if you use the right equipment (i.e., a non-stick pan). When I tried to make these with my beloved cast-iron pan, they stuck every single time. So I caved and got a non-stick pan. The GreenPan pans I bought are ceramic and claim to be free from all the nasty chemicals that can be found in some non-stick pans. Even though I’ve only used them a couple of times, they work great so far!
Once I made the switch, the end result was the most delicious tasting wraps that feel like an indulgence, but are actually full of protein, fiber, and other nutrients!
They are perfect for meal prep because you can make plenty of wraps at once to get you through the week and they can be made sweet or savory. This recipe is for savory ones, but you could swap out the veggie broth for water and a hint of maple syrup for a sweet version.
How to make Red Lentil Wraps
First, rinse your lentils thoroughly until the water runs clear, checking for debris like small pebbles.
Then, you’ll need to soak your red lentils in veggie broth or water for 4 hours. The lentils will absorb most of the broth. You can do this right in your blender, but I did it in this clear bowl so we could see this cool time lapse of the lentils expanding in the broth!
Then you can add some spices if you want to! I added garlic powder, onion powder, smoked paprika, and a pinch of salt to mine. You can leave the spices out as well and still end up with a great tasting wrap. I just love that you can get as creative as you want with these!
Then blend until completely smooth, 2 – 4 minutes depending on your blender.
Next, pre heat your non-stick pan over medium heat. Once it is hot, you can turn the heat down a little if needed. Put a little oil on the pan and then add 1/2 cup of the lentil mixture to the pan and spread it around with the back of a spoon. It doesn’t need to be perfect. If you want to make a larger wrap, experiment with 3/4 cup and 1 cup of the lentil batter. They can be harder to flip the larger they get, so I stuck with the smaller size.
The secret to making the perfect lentil wrap every time!
Well its more a small trick than some big secret, but steaming the wraps by covering the pan while they are cooking helps cook the top of the wrap, making it more stable and easier to flip.
Cook the wrap, covered, for about 2-3 minutes on each side. Set it on a cooling rack to cool and then stack them up to make room for more. Repeat until all of the batter is gone, reoiling the pan between wraps
I noticed that the batter does separate after awhile, so make sure to mix it up between wraps.
Ideas for your wraps
- Add leafy greens, tofu, avocado, tomatoes, onions, cucumbers, and balsamic vinaigrette for a healthy salad wrap for lunches
- Use in place of naan for Indian inspired dishes
- Add some vegan cheese, hummus, or my recipe for Black Bean and Beet Dip, for a vegan quesadilla.
- Sub the veggie broth for water and add maple syrup for a sweet version. You can use them like you would crepes or pancakes.
- Add spinach, fresh herbs, or sundried tomatoes to the blender for nutrition and flavor.
- Use them as an alternative pizza crust (bake your mini pizza at 425°F for 10 – 12 minutes).
Why you'll love the Red Lentil Wraps
- High in protein and low in calories
- Great flavor, can be customized for any purpose
- Naturally vegan, gluten-free, and sugar-free
- Great for meal prepping
- They are soft, pliable, delicious, and nutritious
FAQ
How much protein is in each wrap?
Since red lentils have 13g of protein per ¼ cup (dry), there are 104 grams of protein total. So just divide 104 by the number of wraps you made and that’s a close estimate for the amount of protein in your wrap. I made 14 wraps, so each one had about 7.4 grams of protein in them along with being about only 110 calories each with 18 g of carbs and <1 gram of fat!
Can I use other lentils or beans in place of red lentils?
While I haven’t tried to use other types of lentils or beans, I would assume it would be safe to replace them instead, but you would need to experiment with soaking times. Yellow lentils are similar to red lentils, so 4 hours would be adequate. Brown and green lentils would need more time to soak and black beans and chickpeas would require even more time.
Can I use canned lentils?
No this recipe would not work with cooked lentils, so canned would not work.
Are these wraps sturdy?
Yes, these wraps are pliable and soft yet sturdy enough to support any additions you want to include in your wrap.
How can I prevent these from sticking to the pan?
You will need to use a non-stick pan to make these. Adding a little oil between the wraps helps as well. If the wrap is still sticking, you can try mixing in a little oil to the batter, 1 – 2 teaspoons, and try again.
High Protein Red Lentil Wraps
Equipment
- Blender
- Non-stick pan
Ingredients
- 2 cups Red Lentils
- 4 cups broth or water
- vegetable oil for oiling the pan (optional)
Optional spices
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp smoked paprika
- salt to taste depending on salinity of broth
Instructions
- Wash and drain the red lentils until the water runs clear. Inspect the lentils for debris or small rocks.
- Add the lentils to your blender and then add 4 cups of broth or water. Soak the lentils for 4 hours.
- Add in the spices and blend for 2 - 4 minutes until the mixture is completely smooth.
- Heat up a non-stick pan over medium heat. Once it's hot, spray or add a small amount of oil (if using) to the pan add 1/2 cup of the red lentil batter and spread it around with the back of a spoon.
- Cover the pan to allow the wraps to steam while cooking, and cook for 2-3 minutes per side.
- Set it on a cooling rack to cool and then stack them up to make room for more. Repeat until all of the batter is gone, reoiling the pan between wraps.
Notes
Did you try this recipe?
If you made Red Lentil Wraps, I would really appreciate it if you could comment and leave a rating below. You can also share a photo and tag me on Instagram @thesunshinevegankitchen. I would love to hear all about your experience. Thank you so much!
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