I love these wraps because they’re both simple and versatile. With just two main ingredients, I get a nutritious base that I can flavor however I like. They’re flexible enough to roll without breaking, yet hearty enough to stand up to sauces and fillings. I also enjoy that I can prepare them ahead of time and reheat quickly, making them perfect for meal prep. Whether I use them for wraps, pizzas, or quesadillas, they always come out delicious.
Ingredients
(Note: All ingredient amounts are listed in the recipe card below.)
1 cup dried red lentils, rinsed and drained 2 cups water or vegetable broth
I start by soaking the rinsed red lentils in water or broth for at least 4 hours at room temperature. The lentils soften and absorb the liquid, creating a smooth base for the batter. I don’t drain them afterward because the soaking liquid is part of the recipe.
Once they’re ready, I blend the lentils with the soaking liquid until completely smooth and pourable. If I want extra flavor, I add spinach and seasonings before blending again.
I heat a nonstick frying pan over medium heat and lightly grease it with oil. Pouring about ½ cup of batter into the center, I spread it out in a thin, even circle with the back of a spoon or measuring cup. I let it cook undisturbed for 2–3 minutes until the surface loses its shine and the edges lift slightly.
When the wrap feels sturdy, I flip it carefully and cook for another 1–2 minutes. It develops a light golden color while staying pliable. I transfer it to a plate and continue with the rest of the batter, stacking wraps to keep them soft and flexible.
I serve the wraps warm with my favorite fillings, or I let them cool and store them for later.
Servings and Timing
This recipe makes about 8 wraps. It takes 5 minutes to prep, 20 minutes to cook, and 4 hours of soaking time, for a total of 4 hours and 25 minutes.
Variations
Sometimes I add spices like cumin, smoked paprika, or turmeric to the batter for extra flavor. I also like adding fresh herbs such as cilantro or parsley. For a colorful twist, I blend in spinach or beets before cooking. These wraps can even be used as a base for mini pizzas by topping them and baking briefly in the oven.
Storage/Reheating
I store the wraps in an airtight container in the refrigerator for up to 4 days. To keep them soft, I stack them while warm so the steam prevents drying. When I’m ready to eat, I quickly reheat them in a skillet or microwave. They also freeze well—just separate them with parchment paper and store in a freezer bag.
FAQs
Can I use green or brown lentils instead of red?
I stick with red lentils because they cook faster, blend smoother, and make softer wraps.
Do I need to cook the lentils before blending?
No, soaking is enough. Cooking them first would make the batter too thick.
Why are my wraps breaking?
If they’re breaking, I usually lower the heat and cook longer on the first side to let them set properly.
Can I make these oil-free?
Yes, if I use a good nonstick pan, I can cook them without oil.
How thin should I spread the batter?
I spread it thin and even, similar to crepes, for flexible wraps that don’t tear.
Can I skip the soaking step?
No, soaking is essential to soften the lentils and create the right batter consistency.
Do these wraps taste strongly of lentils?
They have a mild, nutty flavor that pairs well with both savory and slightly sweet fillings.
Can I freeze lentil wraps?
Yes, they freeze well. I place parchment between them and store in a freezer bag.
Can I make them larger or smaller?
Yes, I just adjust how much batter I pour into the pan to make the size I want.
What fillings work best with these wraps?
I love filling them with hummus, roasted veggies, falafel, or even grilled tofu for a high-protein meal.
Conclusion
High-Protein Vegan Lentil Wraps are a simple, nutritious, and flexible alternative to store-bought tortillas. I love how they only require a few ingredients, yet they hold up to all kinds of fillings while staying soft and tasty. Whether I’m making a quick lunch wrap, a flatbread, or even a pizza base, these lentil wraps are one of my go-to recipes for healthy, homemade versatility.
