If you’re craving a simple, nutritious, and incredibly versatile dish, these 2-Ingredient Red Lentil Wraps (High-Protein) Recipe are going to become your new favorite go-to. Made with just red lentils and sea salt, these wraps pack a powerful protein punch while being light and delightfully satisfying. The vibrant color and smooth texture make them perfect for rolling up your favorite fillings or enjoying simply as they are. Trust me, once you try making these wraps, you’ll wonder how you ever lived without them in your culinary repertoire.
Ingredients You’ll Need
These ingredients are straightforward yet essential for crafting perfect 2-Ingredient Red Lentil Wraps (High-Protein) Recipe. Each element contributes uniquely: the red lentils create that lovely vibrant hue and protein-rich base, while a pinch of sea salt enhances flavor without overpowering the subtle earthiness of the lentils.
- 1 cup red lentils: Use whole red lentils for the ideal texture, but split red lentils also work if that’s what you have on hand.
- 1/4 teaspoon sea salt: A gentle seasoning that brings out the natural flavor of the lentils without masking them.
- 2 cups lukewarm water: This helps soften the lentils when soaked, making the batter smooth and easy to work with.
How to Make 2-Ingredient Red Lentil Wraps (High-Protein) Recipe
Step 1: Rinse and Soak
Start by rinsing the red lentils under cold water using a fine-mesh sieve. This step is crucial to wash away any dust or impurities. Next, soak the rinsed lentils in a bowl or your blender jar with 2 cups of lukewarm water and 1/4 teaspoon of sea salt for about 2 to 4 hours. Soaking softens the lentils, which helps create the silky batter that makes these wraps so delightfully tender.
Step 2: Blend the Batter
If you soaked the lentils in a bowl, transfer them, along with all the soaking water, to a high-speed blender. Blend on high for 1 to 2 minutes until the mixture becomes perfectly smooth. Achieving this smooth pancake-batter-like consistency is key — it ensures your wraps will have none of the gritty textures sometimes found in homemade lentil wraps.
Step 3: Cook the Wraps
Heat a nonstick pan or lightly oil a cast-iron skillet over medium heat. Pour a portion of the batter into the pan and quickly tilt the pan to spread it as thinly as possible. If the batter feels too thick to spread smoothly, use the back of a spoon to gently shape it into approximately 6-inch diameter disks. The batter sets fast, so move quickly to get those wraps thin and even. Cook for 1 to 2 minutes until the edges lift easily, then flip and cook for another minute. Transfer the cooked wrap to a cooling rack and repeat until all your batter is used up.
How to Serve 2-Ingredient Red Lentil Wraps (High-Protein) Recipe
Garnishes
These wraps are like a blank canvas waiting for your creativity. Garnish them with fresh herbs like cilantro or mint, add a sprinkle of sumac for a tangy twist, or a dollop of yogurt to add creaminess. Experiment with a drizzle of chili oil or a few seeds of toasted sesame to give your wraps an extra flavor boost that complements their comforting, mild taste.
Side Dishes
Pair your 2-Ingredient Red Lentil Wraps with a crunchy mixed salad, a bowl of spiced roasted vegetables, or a vibrant chutney. Because the wraps are high-protein and quite filling, lighter side dishes with bright acids or herbs create a well-balanced meal that feels indulgent but stays wholesome.
Creative Ways to Present
You can roll them tightly around fresh veggies and spreads for a lovely hand-held wrap, or stack them layered with grilled veggies and cheese for a rustic open-faced creation. They’re also fantastic cut into triangles as a nutritious snack or appetizer, especially when served with dips like hummus or baba ganoush.
Make Ahead and Storage
Storing Leftovers
If you have any leftover wraps, store them in an airtight container lined with parchment paper between each wrap to prevent sticking. They keep well in the refrigerator for up to 3 days, making them a convenient option for quick lunches or snacks.
Freezing
For longer storage, these wraps freeze beautifully. Place parchment paper between each wrap and stack them in a freezer-safe zip-lock bag or container. They can be frozen for up to 2 months without losing texture or flavor, preserving their high-protein punch for you to enjoy anytime.
Reheating
To reheat, gently warm the wraps in a nonstick pan over low heat or microwave them for 20 to 30 seconds wrapped in a damp paper towel. This will soften them back to that perfect pliable texture, ready for filling or serving.
FAQs
Can I use split red lentils instead of whole red lentils?
Absolutely! Split red lentils work just fine. They might blend up a bit faster due to their size, but the texture and flavor of your 2-Ingredient Red Lentil Wraps (High-Protein) Recipe will remain wonderful.
Do I need a high-speed blender to make the wraps?
A high-speed blender is ideal because it creates that smooth, lump-free batter essential for tender wraps. However, a strong regular blender can work too if you blend for longer and scrape the sides frequently.
Why is soaking the lentils important?
Soaking makes the lentils softer and easier to blend, which helps you achieve the smooth consistency essential for these wraps. Plus, it helps reduce cooking time and makes the wraps lighter and easier to digest.
Can I add extra ingredients to the batter?
This recipe is celebrated for its simplicity and pure lentil flavor, but you can experiment by adding spices like cumin or turmeric for a flavor twist. Just keep in mind the batter consistency might change, so adjust water as needed.
How thin should I make the wraps?
Thin is best! Think of pancake-thin layers, no thicker than 1/8 inch. Thinner wraps cook more evenly and have that delicate texture perfect for rolling or folding.
Final Thoughts
These 2-Ingredient Red Lentil Wraps (High-Protein) Recipe are truly a little kitchen marvel you can whip up with minimal fuss for maximum flavor and nutrition. Whether you fill them up with your favorite goodies or eat them plain, they’re satisfying, healthy, and delightfully fresh. I encourage you to make a batch, enjoy their vibrant color and smooth texture, and discover just how wonderfully simple good eating can be.
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2-Ingredient Red Lentil Wraps (High-Protein) Recipe
- Total Time: 2 hours 20 minutes (including soaking)
- Yield: 8 wraps
- Diet: Gluten Free
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
