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–+ servings
A close up shot of stacked wraps with the top one rolled.
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5 from 17 votes

Lentil Wraps

By: Min Kwon | MJ and Hungryman
Homemade lentil spinach wraps made with just red lentils and water. These gluten-free lentil tortillas are soft, flexible, and naturally high in protein.
Prep Time: 5 minutes
Cook Time: 20 minutes
Soaking time: 4 hours
Total Time: 4 hours 25 minutes
Servings: 8 wraps
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Equipment

Ingredients 

  • 1 cup dried red lentils, rinsed and drained
  • 2 cups water or broth
  • A handful of baby spinach

Optional

  • 1/2-1 teaspoon Seasoning of choice (I used garlic powder)

Instructions 

  • Add red lentils and warm water to a blender. Soak for at least 4 hours at room temperature. The lentils will expand and soak up most of the water. There's no need to drain the lentils.
  • Optional - add spinach and seasoning of choice and blend until smooth.
  • Heat a non-stick pan over medium heat. Spray with a small amount of olive or avocado oil. Pour about 1/2 cup of the lentil batter into the pan. Quickly, using a spoon or the bottom of a measuring cup, spread the batter as thin as you can in a circular motion without breaking it. Do not spread using the tilt method.
  • Cook for about 2-3 minutes. Flip and cook for an additional 1-2 minutes. Transfer to a plate and repeat with the remaining batter.

Notes

  • However, if your batter keeps breaking, lowering the heat will help. You can fill holes with extra batter.
  • Pile the wraps on a plate as you cook them. This will create steam and help make the wraps softer and more pliable.

Nutrition

Calories: 79kcal | Carbohydrates: 14g | Protein: 6g | Fat: 0.2g | Sodium: 4mg | Potassium: 215mg | Fiber: 7g | Vitamin A: -3IU | Calcium: -3mg | Iron: 2mg
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