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I've made these protein-rich lentil wraps part of my weekly routine because they work so well with both sweet and savory stuffings. With just two main ingredients, you'll get restaurant-quality, gluten-free, grain-free flatbreads without using any flour or dairy products.
I stumbled upon this wrap idea during a month when I was trying to cook only with what was already in my pantry. I wanted something bread-like but had limited stuff on hand. Now my kids ask for these every week, especially for our DIY wrap nights on Fridays.
What You'll Need
- Vegetable broth: Gives better taste than plain water. Go for low-sodium options if you're watching your salt.
- Optional spices: Creates countless flavor options for the savory versions.
- Oil for cooking: Helps the wraps get that nice golden color outside.
How To Make Them
- Clean your lentils:
- Wash the red lentils under cold water until the water runs clear. This gets rid of any dirt and makes the final texture much better.
- Let them sit:
- Put your washed lentils and veggie broth in a blender and leave them for 3-4 hours. This softening step is key for getting a smooth mix without any grainy bits.
- Mix until smooth:
- Blend the soaked mixture for 2 full minutes until it's completely smooth. It should look like pancake batter with no visible lentil pieces left.
- Cook slowly:
- Put a thin layer of oil in a non-stick pan over medium heat. Pour enough batter to make a thin layer, using a spoon to spread it out evenly. Turn the heat down to medium-low right away so it doesn't burn.
- Watch and turn:
- Look for the edges starting to pull away from the pan after about 3-4 minutes. When you see this, it's time to flip it. After flipping, cook for just 1-2 more minutes until you see golden spots.
- Keep them pliable:
- Put finished wraps under a damp kitchen towel to keep them soft while you cook the rest of the batter.
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The way red lentils change in this recipe is amazing. The first time I made these for my picky teens without telling them what was in them, they ate them all and wanted more. I only told them they were eating lentils (which they usually say they hate) after their plates were empty.
Keeping Them Fresh
These wraps stay nice and flexible for up to 3 days when kept in a sealed container in the fridge. Put parchment paper between them so they don't stick together. To keep them longer, put parchment between each wrap and freeze them in a freezer-safe container for up to 2 months. Let them warm up at room temperature or warm them gently in a dry pan for the best results.
Changing The Taste
Mix up these wraps by adding spices right into the mix. For savory wraps, try adding 1/2 teaspoon each of garlic powder and smoked paprika. Make them Italian-style with some dried basil and oregano. For Mexican flavors, throw in some cumin and chili powder. Sweet versions taste great with a bit of cinnamon and vanilla when you use water instead of broth.
Ways To Enjoy Them
For breakfast, stuff them with yogurt and fresh berries or eggs and avocado. At lunch, try them with hummus and roasted veggies or your favorite sandwich fillings. For dinner, they're great with curry, falafel, or as wrappers for enchiladas. You can even use them as pizza bases by cooking them a bit longer in the pan before adding toppings and briefly heating in the oven.
Fixing Common Problems
The biggest issue people have is getting the batter right. If your wraps tear easily, your batter might be too thick. Just add water a tablespoon at a time until it looks like pancake batter. If they stick to the pan, make sure your pan is hot enough before you start and keep the heat at medium-low while cooking. Also, the batter gets thicker as it sits, so give it a quick blend between making wraps.
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Frequently Asked Questions
- → How do I make the lentil batter?
Clean your red lentils, then soak them in water or broth for 3-4 hours. Next, blend everything until smooth with no lumps. Add extra water if needed to get a pancake-like thickness.
- → Can I use other types of lentils?
Brown lentils can work too, but you'll need to soak them longer—at least 10 hours—and use just 1/2 cup instead of the 3/4 cup called for with red lentils.
- → What can I use instead of vegetable broth?
Plain water with 1/2 teaspoon salt works fine, especially when making sweet wraps where broth might change the taste.
- → How should I store lentil wraps?
Keep your cooked wraps in a sealed container in the fridge for up to 3 days. Warm them in a non-stick pan or zap them in the microwave before eating.
- → Can I season the batter?
For sure! When making savory wraps, try adding garlic powder, onion powder, smoked paprika, or whatever spices you love to the mix before cooking.