Description
These easy red lentil flatbreads are soft, protein-packed, naturally gluten-free, and made with just a few pantry ingredients. Topped with spiced black beans and vegetables, they make a fast, filling, and healthy plant-based meal.
Ingredients
- For the flatbreads:
- 1 cup red lentils or red lentil flour (about 190 g)
- 1 ¼ cups water (300 ml)
- ½ teaspoon smoked paprika
- ½ teaspoon ground cumin
- ¼ teaspoon fine salt
- For the topping:
- 1 can black beans (400 g can, about 240 g drained), rinsed and drained
- 1 red bell pepper, diced (about 150 g)
- 1 small red onion, finely chopped (about 100 g)
- 2 cloves garlic, finely diced
- 2 heaped tablespoons salsa (about 40 g), plus extra to serve
- 2–3 tablespoons water, for cooking
Instructions
- If using whole red lentils, blend in a high-speed blender until a fine flour forms.
- In a bowl, whisk together lentil flour, water, smoked paprika, cumin, and salt until smooth. Let sit for 2–3 minutes.
- Heat a non-stick frying pan over medium heat. Pour in about ¼ of the batter, spread thinly, and cook for 2–3 minutes. Flip and cook another 1–2 minutes. Repeat to make 4 flatbreads.
- In a second pan, sauté onion for 2–3 minutes. Add garlic and cook 1–2 more minutes.
- Add bell pepper, black beans, and 2–3 tbsp water. Cook for 5–7 minutes until heated through and softened.
- Stir in salsa, remove from heat.
- Top each flatbread with the warm bean and vegetable mixture. Serve with extra salsa if desired.
Notes
- Spread batter thinner for wrap-style flatbreads.
- Add other spices like coriander or chili powder to the batter for variation.
- Top with avocado or dairy-free yogurt sauce for richness.
- Swap black beans with chickpeas or mixed beans.
- Use cooked lentils blended with water if lentil flour is unavailable.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Global
Nutrition
- Serving Size: 1 flatbread with topping
- Calories: 280
- Sugar: 4g
- Sodium: 360mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
