Make these protein-rich lentil wraps/ flatbreads with simply TWO elements to make use of with candy and savory fillings and toppings! The lentil tortillas are gluten-free, grain-free, flour-free, dairy-free, and vegan!
Versatile and Versatile Protein-Wealthy Lentil Tortillas
As a vegan who eats primarily gluten-free, I really like experimenting with ingredient swaps that match my dietary wants and style scrumptious. I’ve already shared recipes for normal gluten-free tortillas and keto almond flour tortillas. Nonetheless, once I need to inject the dish with much more plant-based energy and vitamins, I really like turning to recipes like my easy spinach tortillas or these protein-rich pink lentil wraps!
Lentils are one in every of my hottest pantry staples. They’re filled with fiber and loads of plant-based protein (a should for any vegan family). They’re additionally a wonderful supply of a number of micronutrients, like iron, folate, potassium, zinc, and many others. So, together with utilizing them to make tasty lentil stew and red lentil dahl, I additionally use them to organize a high-protein lentil bread, egg-free vegan omelette, and now these pink lentil tortillas.
I haven’t even gotten to the perfect half… These protein tortillas require simply TWO elements as a base. Extra so, whereas it’s good to account for time to depart the lentils soaking, the precise hands-on effort wanted for these, is the naked minimal. Simply soak, mix, and pan-fry!
With the impartial taste of pink lentils, these protein wraps will work for each candy and savory toppings/ fillings, too, AND they’re freezer-friendly. So, there’s no excuse to not whip up a batch (or two) now!
The Substances
These lentil wraps require simply two cheap, pantry-friendly elements which are doubtless already in your kitchen.
- Lentils: You’ll want dry pink lentils for this lentils wrap recipe. Brown lentils additionally work, however you’ll solely want ½ cup (100g), and so they’ll must soak for 10 hours no less than. Different lentils can also work, however I haven’t tried, so I can’t assure outcomes.
- Vegetable broth: Common or low-sodium broth will work. Alternatively, you might use a mixture of water and salt (particularly for those who plan to make candy wraps).
What Can I Add to Lentil Wraps For Extra Taste?
- Spices: For extra flavorful savory lentil flatbread/ wraps, I like so as to add a combination of a number of spices, together with:
- Onion powder
- Garlic powder
- Smoked paprika
Different spices may also work, like turmeric, chili, cayenne powder, cumin, garam masala, curry powder, black pepper, and many others.
- Herbs: A number of herbs pair effectively with lentils, like dried oregano or thyme. Recent herbs would additionally work, like parsley, cilantro, mint, and many others.
- Sweetener: In case you’re planning to make use of these wraps for candy fillings/toppings, you might add a small quantity of sweetener (refined, unrefined, or a sugar various) to the batter. Simply observe that sugars will result in extra browning/ threat of burning.
For the full elements record, measurements, full recipe methodology, and dietary info, learn the recipe card beneath.
The best way to Make Excessive Protein Lentil Wraps
In contrast to flour tortillas, this recipe has you cook dinner the wraps like lentil crepes/ pancakes. How? By mixing up a batter and cooking it on the stovetop.
Step 1: Put together the batter
- First, rinse the lentils in a sieve underneath working water, eradicating any particles or dangerous lentils.
- Then, switch them to the blender with the broth (or water and salt), and depart to soak for 3-4 hours.
- Mix the combination for two minutes, or till the batter is clean and lump-free.
Step 2: Cook dinner the lentil tortillas
- Warmth a bit oil in a non-stick pan/ skillet. As soon as scorching, cut back the warmth to medium-low and pour in sufficient batter to make a skinny layer throughout the underside of your pan, spreading it with the again of a spoon as wanted.
- Cook dinner the pink lentil tortillas for about 3-4 minutes.
- Flip it over when the sides begin pulling away from the pan, and proceed to cook dinner for 1-2 minutes. Then switch them to a plate, coated with a humid kitchen towel.
- Repeat this with the remaining batter, including extra oil to the pan as wanted.
Be aware that the batter will thicken because it sits, so I like to recommend pulsing it for a couple of seconds between cooking every wrap. You might want extra water/broth to convey it again to a pancake batter consistency.
- Benefit from the pink lentil wraps with the fillings or toppings of your alternative!
You may take pleasure in these protein tortillas as tacos, enchiladas, wraps, and extra, with candy or savory toppings (like hummus, tomato, cucumber, roasted greens, and many others.). They’ll additionally work as a lentil flatbread aspect to serve with curries and stews.
Storage Directions
Make forward: You may put together the batter as much as 2 days upfront and retailer it, coated, within the fridge. You might want so as to add extra liquid or pulse it within the blender once more earlier than making the wraps.
You possibly can additionally depart the lentils to soak for as much as 48 hours. Nonetheless, they need to be saved within the fridge for any longer than 4, to cease them from fermenting.
Retailer: Enable the cooked lentil wraps to chill and retailer any leftovers in an hermetic container within the fridge for as much as 3 days. I like to recommend inserting parchment paper between the wraps to keep away from sticking.
Freeze: Stack the tortillas with items of parchment paper between each (to keep away from sticking) and freeze in a Ziplock for 3-4 months.
Reheat: I like to recommend gently reheating a wrap both within the microwave or on the stovetop. You possibly can additionally reheat a stack by inserting them underneath foil within the oven for 8-10 minutes at 400F/205C.
FAQs
Can I exploit canned lentils?
No, this lentil wrap recipe depends on dried pink lentils. It gained’t work with cooked lentils.
Are lentil tortillas pliable?
Sure, these wraps are very pliable and can work in any method an everyday tortilla would. Simply be sure that they’re heat when utilizing them; in any other case, they may tear/break.
Are pink lentil wraps wholesome?
Sure! However why? Together with being a wonderful supply of fiber (8 g per wrap), protein (7 grams of protein per wrap), and several other important micronutrients like iron, these lentil tortillas are additionally satiating to maintain you feeling full for longer.
In comparison with common flour tortillas, these are far superior in each micro and macro content material (and their lack of ‘empty energy’).
Can I velocity up the soaking time?
You possibly can ‘hack’ the soaking half by utilizing boiling water and leaving them to soak for simply 20-Half-hour. I haven’t tried this, although.
Why are the wraps gritty?
This can be since you didn’t soak the lentils lengthy sufficient or mix them for sufficient time.
Can I exploit a meals processor?
This recipe works finest utilizing a high-speed blender to realize a clean batter. Sadly, I don’t suppose a meals processor can produce a non-gritty batter.
Can I exploit brown lentils?
Sure, I’ve tried it! Nonetheless, you solely want 100 g of brown lentils (use the identical quantity of broth) and soak them for no less than 10 hours.
Recipe Notes and Ideas
- Alter the scale: Alter the quantity of batter you add to the pan primarily based on how massive you want the wraps to be.
- Alter the liquid content material: The batter will thicken because it sits, so it’s possible you’ll want additional liquid.
- Don’t discard the soaking liquid: That is what you’ll use when mixing the batter.
- Use a non-stick pan: When you have a well-seasoned cast-iron pan, that may work, too. In any other case, any non-stick pan ought to be nice for these wraps and may also help you cut back the quantity of oil wanted to keep away from sticking.
- Make a take a look at wrap: These cook dinner like lentil crepes, which suggests the primary one could be the worst. Nonetheless, use it to regulate the cooking instances and temperatures in your stovetop.
Extra Vegan Lentil Recipes
In case you do this simple vegan, high-protein lentil wrap recipe, I’d love a remark and ★★★★★ recipe score beneath. Additionally, please don’t overlook to tag me in re-creations on Instagram or Fb with @elavegan #elavegan—I really like seeing them.
Lentil Wraps
Make these protein-rich lentil wraps/ flatbreads with simply TWO elements to make use of with candy and savory fillings and toppings! The lentil tortillas are gluten-free, grain-free, flour-free, dairy-free, and vegan!
Substances
- 3/4 cup (150 g) pink lentils
- 1 1/2 cups (360 ml) vegetable broth (or water + 1/2 tsp salt)
Directions
-
You may watch the video within the submit for visible directions.Rinse the lentils in a sieve underneath working water.
-
Switch them to the blender with the broth (or water and salt), and depart to soak for 3-4 hours.
-
Mix the combination for two minutes, or till the batter is clean and lump-free.
-
Warmth a bit oil in a non-stick pan/ skillet. As soon as scorching, cut back the warmth to medium-low and pour in sufficient batter to make a skinny layer throughout the underside of your pan, spreading it with the again of a spoon as wanted.Be aware that the batter will thicken because it sits, so I like to recommend pulsing it for a couple of seconds between cooking every wrap. You might want extra water/broth to convey it again to a pancake batter consistency.
-
Cook dinner for about 3-4 minutes, flip it over when the sides begin pulling away from the pan, and proceed to cook dinner for 1-2 minutes. Then switch them to a plate, coated with a humid kitchen towel.
-
Repeat this with the remaining batter, including extra oil to the pan as wanted.
-
Benefit from the pink lentil wraps with the fillings or toppings of your alternative!
Notes
- Broth: In case you plan on making candy wraps, use water and a pinch of salt as a substitute of vegetable broth.
- Spices: For savory wraps, be happy so as to add a bit onion powder, garlic powder, smoked paprika, or spices of alternative.
- Lentils: You need to use brown lentils, however you’ll solely want 1/2 cup (100 g) and must soak them for no less than 10 hours.
- The full time does not embrace soaking time.
- The recipe makes 10 small/medium wraps or 5 massive wraps.
Vitamin Info
Lentil Wraps
Serving Dimension
1 massive wrap
Quantity per Serving
% Each day Worth*
* % Each day Values are primarily based on a 2000 calorie weight loss plan.
Vitamin info is an estimate and has been calculated routinely
