Red Lentil Wraps

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Low-calorie, high-fiber, red lentil wraps are easy to make, easy to use, and easy to store if you want to make a big batch.

Lentils, a staple in the Indian diet, are growing in popularity here, too. They’re nutritious, filling, and versatile, and they make a great meat substitute. These are gluten-free, vegan, grain-free and dairy-free.

An overhead view of a stack of folded red lentil wraps laying on a wooden cutting board.

Can You Make Wraps With Lentils?

Wondering if you can make tortillas with lentils? The answer is, yes! You absolutely can! With red lentils, that is. And the best part is, it’s easy.

Are Red Lentil Wraps Healthy?

As with most things in the food world, the term healthy is subjective. If you follow the train of thought that beans and legumes are healthy, then you really can’t get much healthier than these!

A front view of folded red lentil wraps sitting on a wooden cutting board.

Are Wraps High In Carbs?

Most of them will be, yes. Of course, this depends heavily on what they are made with, but the majority of wraps tend to be high in carbs.

An up close shot of red lentil wraps staggered in a layer on a wooden cutting board.

Are Lentil Wraps Keto?

No. Lentil wraps have plenty of carbs because beans and legumes have carbs. They are healthy carbs, but definitely do not make a Keto wrap.

How To Use Red Lentil Wraps

Aside from the obvious (wrapping things up in them) these are, in effect, a red lentil tortilla and can be used as such.

You can fill these with any regular filling for making wrap “sandwiches”. Try:

  • Prepared salads with dressing wrapped up in a red lentil pancake.
  • Avocado
  • Fresh herbs
  • Prepared salads with dressing wrapped up in a red lentil pancake.
  • Avocado
  • Fresh herbs
  • Lettuce
  • Rice
  • Quinoa
  • Chicken
  • Red pepper
  • Grated carrots
  • Fish
  • Beef
  • Pork
  • Use them for tacos and burritos

Essentially, as long as they are warm, you can treat them like a regular, flour tortilla.

Recipe Variations

If you want to flavor your wraps, feel free. Here are some ideas.

  • Curry powder – About 1 to 2 tsp.
  • Dried parsley – This is best ground first, but the leaves can be used as well. About 2 tsp.
  • Black pepper – For a little added kick.
  • Garlic granules – Garlic powder works too. About 2 tsp. should do it.
  • Cooked and blended spinach puree – This will make a spinach tortilla. About a 1/4 cup should be more than sufficient. Play with this measurement a bit though.
  • Onion powder – Great when combined with garlic powder. About 1 to 2 tsp.
  • Salt – Just to unhand the flavor. Somewhere between a 1/4 tsp. and a 1/2 tsp should be plenty. But adjust it as you like.

About The Ingredients

(Print the recipe from the recipe card below)

Red lentils – rinsed with cool water.

Boiling water – Don’t use hot tap water. This needs to be boiling.

How Do You Cook Lentils Wraps?

A hand holds a measuring cup filled with red lentils over a glass mixing bowl.

Pour the lentil into a heat-safe mixing bowl.

Boiling water being poured into a glass bowl filled with red lentils.

Boil water and pour it over the lentils and let them sit for 20 minutes.

Red lentils and water sitting in a blender tumbler.

Transfer the water and lentils to a blender.

Blended red lentil wraps batter sitting in a blender tumbler.

Blend on high speed until you have a smooth consistency. This can take up to 2 minutes depending on your blender. NOTE: If you smell the batter at this point, I should warn you, it stinks. It does not smell good in this state. But I promise, it goes away when cooked. Plus, you can blend in spices if you’re really concerned about it. But they taste just fine once cooked.

Red lentils wraps batter being poured onto a crepe pan.

Oil a skillet, heat it up, and pour some batter onto the hot pan.

Red lentil wraps batter being spread over a crepe pan with a crepe spreader.

Spread the batter out thin and even.

A red lentil wrap cooking on a skillet.

Flip the wraps as needed for cooking.

A white plate on a white background holds a stack of red lentil wraps.

Transfer to a plate to let them cool (for storage. Use them warm if you want to use them right away).

A stack of red lentil wraps inside a clear, zipper-top, plastic bag for storage.

Transfer to a 1-gallon, zipper-top bag and store in the fridge for up to 5 days.

Finished red lentil wraps folded and sitting on a cutting board.

Warm them before each use so they don’t break or tear.

How To Reheat Red Lentil Wraps

The best way is to reheat them in the same skillet you made them in. Just flip them frequently on the hot skillet until they are warmed through. Always warm these thoroughly before use or they will break and tear quite easily.

Recipe Tools

For this recipe, it helps to have a crepe pan and crepe spreader. The one shown here is the one I used. It’s one of my favorite pans! But if you already have pan you can use and just need the spreader, here is a spreader kit that includes a crepe turner. Click on the image to be taken to the products on Amazon. (Affiliate links)

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Red Lentil Wraps Recipe Card + Video

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An overhead view of a stack of folded red lentil wraps laying on a wooden cutting board.

Red Lentil Wraps

Delicious, 2-ingredient wraps made quickly and easily.
5 from 1 vote
Print Pin Rate
Course: Base Recipes
Cuisine: American, Indian
Prep Time: 25 minutes
Cook Time: 15 minutes
Total Time: 40 minutes
Servings: 5 large wraps
Calories: 127kcal
Author: The Gracious Pantry

CLICK TO WATCH THIS RECIPE IN ACTION!

Equipment

  • 1 crepe pan (Or other large pan. Non-stick is great if you have it)
  • 1 crepe spreader

Ingredients

  • 1 cup red lentils (rinsed with cool water)
  • 2 cups boiling water

Instructions

  • Pour the lentil into a heat-safe mixing bowl.
    A hand holds a measuring cup filled with red lentils over a glass mixing bowl.
  • Pour boiling water over the lentils and let them sit for 20 minutes.
    Boiling water being poured into a glass bowl filled with red lentils.
  • Transfer the water and lentils to a blender.
    Red lentils and water sitting in a blender tumbler.
  • Blend on high speed until you have a smooth consistency. This can take up to 2 minutes depending on your blender. NOTE: If you smell the batter at this point, I should warn you, it stinks. It does not smell good in this state. But I promise, it goes away when cooked. Plus, you can blend in spices if you're really concerned about it. But they taste just fine once cooked.
    Blended red lentil wraps batter sitting in a blender tumbler.
  • Oil a skillet, heat it up, and pour some batter onto the hot pan.
    Red lentils wraps batter being poured onto a crepe pan.
  • Spread the batter out thin and even.
    Red lentil wraps batter being spread over a crepe pan with a crepe spreader.
  • Flip the wraps as needed for cooking.
    A red lentil wrap cooking on a skillet.
  • Transfer to a plate to let them cool (for storage. Use them warm if you want to use them right away).
    A white plate on a white background holds a stack of red lentil wraps.
  • Transfer to a 1-gallon, zipper-top bag and store in the fridge for up to 5 days.
    A stack of red lentil wraps inside a clear, zipper-top, plastic bag for storage.
  • Warm them before each use so they don't break or tear.
    Finished red lentil wraps folded and sitting on a cutting board.

Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 1wrap | Calories: 127kcal | Carbohydrates: 22g | Protein: 9g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 7mg | Potassium: 344mg | Fiber: 11g | Sugar: 1g | Vitamin A: 14IU | Vitamin C: 2mg | Calcium: 23mg | Iron: 3mg
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