High-Protein Lentil Wraps (Tortillas)

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These protein-packed lentil wraps are the perfect wrap alternative to wheat wraps with fewer carbs. It needs just three ingredients and adds a health boost to any wrap you can conjure up. They’re also grain-free, gluten-free, dairy-free, and vegan.

About This Recipe

Lentils are a staple in many cuisines around the world, but particularly Turkish, Syrian, Moroccan, and Tunisian cuisines.

They’re often on hand, but they are often not the main star of a dish. We’ve used them in our Mercimek Corbasi soup but there aren’t many recipes where it’s truly integral.

I thought this might be an excellent time to really use up the bulk of the red lentils I had sitting on the cupboard.

We’ve created these lentil wraps with minimal ingredients and without any spices. Since the lentils have quite a neutral taste, this is perfect for when you want to add different sweet and savory flavors within the filling ingredients.

Why You Should Try These Wraps

  • You can easily make a big batch of these and use them as you like. Wraps are a great lunch, particularly when you’re working. With this recipe, you can soak a big batch of lentils, then simply blend and create a wrap in less than 10 minutes.
  • They’re healthy and packed with protein. Red lentils are filled with B vitamins, magnesium, zinc, and potassium. They are also high in protein and fiber, containing 6g of protein and 7g of fiber per medium-sized wrap. If you’re vegetarian or vegan, then these will definitely up your protein intake.
  • Grain-free, gluten-free, flour-free, dairy-free, and vegan. If you need to phase out wheat tortillas, then these are an excellent alternative. 
  • Easy to make and uses just 2 ingredients. All you need is a bit of salt and the red lentils – nothing more! They’re tough to make without the blender, but as long as you have that, you can whip these up in no time too.

Are They Healthy?

Lentils are a very nutritious food at a very low cost. They’re full of important vitamins and minerals like B vitamins, zinc, potassium and zinc. 

Since they are made from more than 25% protein, they are an excellent vegetarian alternative to adding more protein to your diet. They also contain a good amount of iron, which some vegetarian diets are low in.

½ cup (100g) of cooked lentils has the following nutritional composition:

  • Calories: 140
  • Fat: 0.5 g
  • Carbs: 23 g
  • Fiber: 9 g
  • Sodium: 5 mg
  • Protein: 12 g

Ingredients

Here are the ingredients you’ll need to make these lentil wraps.

  • Red lentils: these are the staple of this recipe, but you can you use green lentils instead (though you’ll get different colored wraps).
  • Water: generally you’ll want a ratio of 1:2 for the lentils:water, or 1 cup of lentils for every 2 cups of water. 
  • Seasonings: these are options, but since lentils taste quite boring on their own, feel free to add some herbs and spices to add some flavor. Some of the best spices include garlic powder, smoked paprika, and cumin. You can also use fresh herbs like cilantro, mint, basil or parsley during the blending process. The tortilla colors will change, but it adds flavor. Only add seasonings if you plan on adding savory fillings, not sweet ones.
  • Extra virgin olive oil: this will help keep the wraps together when cooking.

How to Make These Lentil Wraps (Step-by-Step)

Step 1 – Wash the lentils in a sieve, then add them to a container or bowl. You should use a ratio of 2 cups of water for every 1 cup of lentils. Add enough water to cover the lentils, plus a bit more, as the lentils will absorb the water and expand. Leave to sit for around 2 hours.

Extra notes – it might be easier if you leave the lentils in water in a fridge overnight.

Step 2 – Add the lentils and water to a blender with ½ tsp salt, then blend for at least 30 seconds or so until you have a nice creamy consistency. If you have extra spices, add these with the salt.

Step 3 – Brush a pan lightly or add a small amount of olive oil to the pan. Add the lentil batter, then swirl the pan a little until it makes a small circle about 13-15cm or 5-6 inches.

Extra notes 

  • If you try and make a wrap that’s too large, then it will break apart because there isn’t a binding agent.
  • The batter in the blender will thicken as it sits there. Ensure you mix the batter left in the blender occasionally whilst you are cooking the other batter.

Step 5 – Cook for 3-4 minutes on a low-medium heat. As it’s cooking, you should see some bubbles forming. Once the edges start browning, lift up the sides of the blatter occasionally with a spatula whilst it is cooking. Don’t touch the batter before the browning otherwise it may break apart.

Extra notes – if you cook on tooh high a heat or too quickly, they’ll stick to the pan and fall apart.

Step 6 – When the whole wrap is a nice, golden brown, flip, then cook for an extra 1-2 minutes. The other side doesn’t need to be cooked as long.

Step 7 – Once you have finished cooking the wrap, set aside then brush or add oil to the pan again. This needs to be done every time you finish a wrap. Repeat until all the lentil batter has been used.

Step 8 – Enjoy the red lentil wraps with fillings or toppings of your choice.

Extra Cooking Notes

  • If you only want to make a few wraps for now but know you’ll make more later in the week, just keep the lentils and water in a glass jar and store them in the fridge. That way, you’ll always have presoaked lentils ready to blend, rather than having to wait for the lentils to soak.
  • You can add extra spices to the blender if you want your wraps with flavor. Try adding some garlic powder, smoked paprika or cumin.
  • 1 cup of red lentils makes about 5 large wraps, 8 medium sized wraps or 10 small wraps.
  • If you cook on too high a heat or too quickly, they’ll stick to the pan and fall apart.
  • Keep the wraps smaller in size (about 5-6 inches or 13-15cm) since it breaks apart more easily without a binding agent like flour or eggs.
  • Keep mixing the batter in the blender whilst you are cooking the wraps to stop the lentil batter from thickening.
Yield: 8

Lentil Wraps (Tortillas)

Lentil Wraps (Tortillas)

These high-protein lentil wraps need just three ingredients and are the perfect alternative to wheat wraps. Make in big batches for a handy lunch at any time.

Prep Time 2 hours 10 minutes
Cook Time 30 minutes
Total Time 2 hours 40 minutes

Ingredients

  • 1 cup (200g) dry red split lentils
  • 2 cups water
  • ½ tsp salt
  • 2 tbsp extra virgin olive oil

Instructions

  1. Wash the lentils in a sieve, then add them to a container or bowl. You should use a ratio of 2 cups of water for every 1 cup of lentils. Add enough water to cover the lentils, plus a bit more, as the lentils will absorb the water and expand. Leave to sit for around 2 hours or overnight.
  2. Add the lentils and water to a blender with ½ tsp salt, then blend for at least 30 seconds or so until you have a nice creamy consistency. If you have extra spices, add these with the salt.
  3. Brush a pan lightly or add a small amount of olive oil to the pan. Add the lentil batter, then swirl the pan a little until it makes a small circle about 13-15cm or 5-6 inches.
  4. Cook for 3-4 minutes on a low-medium heat. As it’s cooking, you should see some bubbles forming. Once the edges start browning, lift up the sides of the blatter occasionally with a spatula whilst it is cooking. Don't touch the batter before the browning otherwise it may break apart.
  5. When the whole wrap is a nice, golden brown, flip, then cook for an extra 1-2 minutes. The other side doesn’t need to be cooked as long.
  6. Once you have finished cooking the wrap, set aside then brush or add oil to the pan again. This needs to be done every time you finish a wrap. Repeat until all the lentil batter has been used.
  7. Enjoy the red lentil wraps with fillings or toppings of your choice.

Notes

  • You can add extra spices to the blender if you want your wraps with flavor.
  • 1 cup of red lentils makes about 5 large wraps, 8 medium-sized wraps, or 10 small wraps.
  • If you cook on too high a heat or too quickly, they'll stick to the pan and fall apart.
  • Mix the batter in the blender whilst cooking the wraps so that it doesn't harden.
  • Keep excess water and lentils in the fridge so that you don't have to wait for the lentils to soak when you make a new batch.
  • Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving Calories 59Total Fat 3gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 3gCholesterol 0mgSodium 148mgCarbohydrates 5gFiber 2gSugar 0gProtein 2g

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