Description
Soft, flexible, and protein-rich, these 2-ingredient lentil wraps are made with just yellow split lentils and water. Naturally vegan and gluten-free, they are perfect for wraps, flatbreads, or as a high-protein base for your favorite savory fillings.
Ingredients
- 1 ¼ cups yellow split lentils (dry, uncooked)
- 1 ¾ cups water (room temperature)
- Optional: ½ teaspoon salt
- Optional: ¼ teaspoon garlic powder
Instructions
- Rinse yellow split lentils thoroughly under cold water using a sieve, then drain well.
- Place lentils and water into a high-speed blender jug. Let soak at room temperature for 8–12 hours.
- After soaking, blend the mixture on high speed for 20–25 seconds until the batter is completely smooth and thin like pancake batter.
- Transfer the batter to a mixing bowl and let rest for 10 minutes.
- Heat a non-stick pan over medium heat and lightly oil the surface.
- Pour about ⅓ cup of batter into the pan and spread it into a circle using the back of a spoon. Patch holes with extra batter if needed.
- Cook for 2–3 minutes until the edges dry out and the wrap lifts easily from the pan. Flip and cook another 1–2 minutes until fully set.
- Transfer to a plate and cover with a towel to keep soft. Repeat with remaining batter, re-oiling the pan as needed.
Notes
- Use only yellow split lentils — red lentils won’t work the same.
- Soaking is essential to soften the lentils and achieve a smooth batter.
- Add seasonings like garlic powder or curry powder to the batter for flavor.
- Keep wraps covered with a towel while cooking to prevent drying out.
- Wraps are best enjoyed warm but can be stored and reheated.
- Prep Time: 10 minutes (plus 8–12 hours soaking time)
- Cook Time: 15 minutes
- Category: Bread
- Method: Blended, Pan-Cooked
- Cuisine: Fusion
Nutrition
- Serving Size: 1 wrap
- Calories: 90
- Sugar: 0g
- Sodium: 5mg
- Fat: 0.5g
- Saturated Fat: 0g
- Unsaturated Fat: 0.5g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 0mg
