4.9 from 240 votes
Red Lentil Wraps
Red Lentil Wraps use soaked and blended lentils to form a smooth batter cooked on a non-stick pan into thin, pliable wraps. The simple ingredients and blend method create soft, stretchy wraps that can be used for various fillings. Their texture allows easy folding or rolling, making them a versatile base for light meals or snacks.
Cook Time
20 mins
Total Time
20 mins
Servings:
4
wraps
Calories:
159 kcal
Course:
Bread
Cuisine:
American
Ingredients
- 1 cup red lentils whole or split
- 2 cups water
- salt a pinch
Instructions
- Add the red lentils and water to a blender jug and leave them soaking for at least three hours.
- Add a pinch of salt and blend the lentils with the water remaining after soaking them. You don't need to rinse them, add more water or take water out.
- Blend the lentils until you have a smooth batter. For this part, you will need to use a high-speed blender, food processor, or immersion blender.
- Using a ladle or cup, pour some lentil batter into a hot non-stick pan.
- Spread the batter into the pan using the back of the spoon or cup and move it in a circular motion until the batter is evenly spread.
- Cook for about 4-5 minutes (medium-high heat) or until the wrap can be easily flipped. Flip the wrap and cook for another 4-5 minutes. If the wraps are getting too brown, bring the temperature to medium heat.
- Place the wraps on a plate and repeat until all the batter is gone. You can stack the wraps as the steam will help them get pliable and stretchy.
Cup of Yum
Notes
- A quality non-stick pan is necessary to cook the wraps without sticking.
- Stack cooked wraps covered with a kitchen towel to harness steam, making them pliable and stretchy.
Nutrition Information
Calories
159kcal
(8%)
Carbohydrates
27g
(9%)
Protein
12g
(24%)
Fat
0.5g
(1%)
Saturated Fat
0.1g
(1%)
Polyunsaturated Fat
0.2g
(1%)
Monounsaturated Fat
0.1g
(1%)
Sodium
9mg
(0%)
Potassium
430mg
(9%)
Fiber
14g
(56%)
Sugar
1g
(2%)
Vitamin A
18IU
(0%)
Vitamin C
2mg
(2%)
Calcium
29mg
(3%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4 wraps
Amount Per Serving
Calories 159
% Daily Value*
| Calories | 159kcal | 8% |
| Carbohydrates | 27g | 9% |
| Protein | 12g | 24% |
| Fat | 0.5g | 1% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.1g | 1% |
| Sodium | 9mg | 0% |
| Potassium | 430mg | 9% |
| Fiber | 14g | 56% |
| Sugar | 1g | 2% |
| Vitamin A | 18IU | 0% |
| Vitamin C | 2mg | 2% |
| Calcium | 29mg | 3% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.