Description
These 2-Ingredient Red Lentil Wraps are a quick, high-protein, and gluten-free alternative to traditional wraps. Made with just red lentils, sea salt, and water, these wraps are easy to prepare and perfect for healthy lunches or dinners. With a smooth batter and a delicate texture similar to pancake wraps, they can be filled with your favorite savory ingredients for a nutritious meal.
Ingredients
Wrap Batter
- 1 cup red lentils (whole or split)
- 1/4 teaspoon sea salt
- 2 cups lukewarm water
Instructions
- Rinse the lentils: Rinse 1 cup of red lentils thoroughly under cold water using a fine-mesh sieve to clean off any debris or dust.
- Soak the lentils: In a bowl or blender jar, combine the rinsed lentils, 1/4 teaspoon sea salt, and 2 cups lukewarm water. Allow the lentils to soak for 2 to 4 hours to soften.
- Transfer to blender: If you soaked the lentils in a bowl, pour the lentils along with the soaking water into your high-speed blender jar.
- Blend the batter: Blend on high for 1-2 minutes until you achieve a perfectly smooth consistency, similar to pancake batter, ensuring no gritty texture remains.
- Preheat the pan: Heat a nonstick pan or lightly oil a cast-iron skillet over medium heat to prepare for cooking the wraps.
- Cook the wraps: Pour the blended batter into the pan and quickly tilt or spread it out to form a thin, roughly 6-inch (15 cm) circular disk. If the batter is too thick to spread by tilting, use a spoon to gently spread it out.
- First side cooking: Cook the wrap on medium heat for 1 to 2 minutes until the edges start to lift and the bottom is lightly browned.
- Flip and cook second side: Carefully flip the wrap using a spatula and cook for an additional minute on the other side.
- Cool and repeat: Transfer the cooked wrap to a cooling rack and repeat the process with the remaining batter until all wraps are cooked.
Notes
- Use whole or split red lentils depending on availability; whole lentils may produce a slightly thicker wrap.
- Ensure the batter is very smooth for best texture and to avoid grit in the wraps.
- Cook the wraps on medium heat to avoid burning and to allow even cooking.
- Wraps can be stored in an airtight container in the refrigerator for up to 3 days.
- These wraps are naturally gluten-free and high in protein, making them suitable for gluten-sensitive diets.
- Prep Time: 5 minutes plus 2-4 hours soaking
- Cook Time: 15 minutes
- Category: Wraps
- Method: Stovetop
- Cuisine: Global
