Whether you’re looking for a new bread option or you want to get creative with your lentils, these red lentil wraps are a fun way to switch things up! They’re high in protein with simple and clean ingredients and are very easy to make.
Move aside cauliflower – lentils are the true superstars! As a kid, in my family we grew up eating a traditional Greek lentil soup called “Fakes” so lentils aren’t new to me. What’s been eye-opening since becoming exclusively plant-based are all the amazing things that one can actually do with lentils — like these easy-peasy red lentil wraps.
For these wraps, we’re using split red lentils. I get them at my local Mediterranean market but I often see them in all the local grocery stores. Split red lentils soak faster and break down better for quicker cooking than fully in tact brown or black lentils.
From a nutrition standpoint, lentils are highly nutritious. They’re loaded with protein and fiber while being low in calories and fat. Fiber plays such a critical role in that it helps feed the “good” bacteria in our guts, helps maintain regular bowel movements, helps to keep us full and helps to regulate blood sugar. Basically, the more fiber, the better!
The Process
As I mentioned above, these red lentil wraps are super easy to make. The only caveat is that they require a long prep time so make sure to factor this in when you’re adding these wraps to your meal plan. The most important part is that the red lentils require, at a minimum, at least 3 hours of soaking. Soaking the lentils helps to reduce the lectins and helps break down the lentils so that they’re easier to cook and digest. Despite the rather long soak time, it’s incredibly simple: add water to the lentils and set aside to soak. That’s it!
I’ve soaked them for 3 hours and I’ve also soaked them for 5 hours — I haven’t seen much of a difference after the 3 hour mark. Once the red lentils are done soaking, add the water and the lentils with a pinch of salt to a high speed blender. Blend until completely smooth, at least 90 seconds. The lentils will transform into a thick puree – almost smoothie-like in texture – and this batter will be perfect for dispensing.
Cooking
To cook the red lentil wraps, I use a 7″ small frying pan. It isn’t completely necessary but I find that lightly misting the pan with olive oil prevents the batter from sticking. You can pour the batter right from your blender, use a measuring cup or, the easiest way I have found, is to pour the lentil batter into a pancake batter dispenser! You want to add just enough batter to cover the bottom of the pan and no more. Too much batter will result in thicker, more pancake like wraps. To achieve thinner, tortilla style wraps, you want to just barely cover the bottom of the pan.
The first tortilla naturally takes the longest as the pan heats up but generally speaking, you’ll want to saute for about 30 seconds – 1 minute before flipping. Take note of the lentil batter as it starts to bubble and firm up under the heat. Gently glide a spatula around the rim to get a feel of how firm the batter becomes as it heats. When you can get the entire spatula underneath with no sticking, flip and cook on the other side – very similar to a pancake!
Wrap Fillings
The sky is the limit when it comes to filling and stuffing these red lentil wraps. You could go Greek style (like the first image) and stuff with Greek style tofu cubes, sliced tomato, cucumber and tzaziki sauce. Or you could go Middle Eastern (like the second image) and make zaatar-spiced tofu cubes topped with red cabbage and a garlic yogurt sauce. Mexican-style crumbles for red lentil tacos are also another option — complete with homemade guacamole, corn, and salsa! Let me know in the comments what other ways you would stuff these red lentil wraps!
Easy Red Lentil Wraps
Equipment
- High Speed Blender
- Small Frying Pan
Ingredients
- 1.5 cups split red lentils
- 3 cups water
- pinch of salt
Instructions
- Add the lentils a bowl with the water and salt and let soak for minimum 3 hours.
- Add the lentils and water to a high speed blender and blend for 2 minutes until smooth.
- Heat a small frying pan over medium / medium-low heat. Optional: lightly mist with olive oil.
- Add just enough batter to the frying pan so that the bottom is just covered and not much more. Cook on one side for 30 seconds – 1 minute until the batter is not sticking and is bubbling. Flip to the other side and cook another minute.
Notes
Did you make this? Leave a comment below and share a picture on Instagram with the hashtag #thewholescoopblog
