Description
High-Protein Vegan Lentil Wraps are soft, sturdy, and naturally gluten-free flatbreads made from just red lentils and water. Packed with protein and fiber, they’re perfect for wraps, flatbreads, or pizza bases, making them a healthy and versatile staple.
Ingredients
1 cup dried red lentils, rinsed and drained
2 cups water or vegetable broth
Optional: 1 handful baby spinach
Optional: ½–1 teaspoon seasoning of choice (e.g., garlic powder, cumin, smoked paprika)
Instructions
- Soak rinsed red lentils in water or broth for at least 4 hours at room temperature. Do not drain.
- Blend soaked lentils and liquid until completely smooth and pourable. Add optional spinach or seasonings and blend again.
- Heat a nonstick frying pan over medium heat and lightly grease with oil.
- Pour about ½ cup of batter into the center of the pan and spread into a thin, even circle.
- Cook 2–3 minutes until the surface loses its shine and edges lift slightly.
- Flip carefully and cook 1–2 minutes more until lightly golden but pliable.
- Transfer to a plate and repeat with remaining batter, stacking wraps to keep them soft.
- Serve warm with desired fillings or cool for storage.
Notes
Soaking is essential—do not skip this step.
Cook longer on the first side if wraps are breaking.
Can be made oil-free with a good nonstick pan.
Add herbs, spices, or vegetables (like spinach or beets) for flavor and color variations.
Great for meal prep—store in the fridge or freezer.
Nutrition
- Serving Size: 1 wrap
- Calories: 90
- Sugar: 1g
- Sodium: 10mg
- Fat: 0.5g
- Saturated Fat: 0g
- Unsaturated Fat: 0.5g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg
