These red lentil tortillas are easy to make and create soft, tasty wraps that are perfect for rolling or folding whatever you like! Use these lentil tortillas however you would a flour tortilla.
They’re free from gluten, soy, dairy, nuts, eggs and grains, making them a great choice for most people! Lentils are high in protein and fiber, which creates a nutritious tortilla that’s also very budget friendly.
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Ingredients for Red Lentil Wraps
A lot of people who make lentil tortillas do so with one or two ingredients. While this can work, I like to flavor my tortillas and use baking powder for the best flavor and texture possible!
I highly recommend using all the following ingredients, including:
- Red lentils: To make this recipe you’ll need some red lentils. Where I live, I can only find split red lentils which are perfect for this recipe since you’ll blend them anyways.
- Salt: Technically, all you need for this recipe is lentils and water, but if you want your tortillas to taste amazing then add some salt. The recipe calls for quite a lot of salt; if you’re sensitive to salt, use less.
- Baking powder: Some baking powder helps make the tortillas lighter in texture and more pliable once cooked. It’s technically optional, but highly recommended.
- Garlic and onion powder: Both are completely optional, but I like to add these flavors to my tortillas.
- Vegetable oil: Depending on the pan you use to cook tortillas in, you may need to brush some oil into it to prevent the tortillas from sticking. If you have a very good non-stick pan, you won’t need the oil.
How to Make Red Lentil Tortillas
This recipe is easy to make in three simple steps. Just wash/soak your lentils, blend them, then cook into wraps!
Step 1: Wash and Soak Lentils
Most people skip this step, but I think it’s critical to thoroughly wash your dry lentils before using them. I like to wash them about 3 times.
Washing them involves filling a bowl with water and adding your lentils, then swishing the lentils in the water. You should notice the water getting cloudy, but less cloudy with each wash cycle.
Once washed, soak the lentils in fresh water for at least 6 hours. I typically soak the lentils in the morning so that I can make for dinner that night.
The lentils need to soak fully for this recipe to work.
Step 2: Drain Lentils and Blend
Lentil tortilla recipes often say to blend your lentils in water the lentils soaked in. While you could do this, I strongly prefer to discard this water and use fresh water instead.
This is for two reasons. First, it gives the tortillas a more neutral flavor that’s less “beany” because some lentil flavor stays in the soaking water that you’ll discard.
It’s also because as lentils soak, some of the compounds in the lentils that may cause gas or bloating, are released into the soaking water.
So, drain the soaked lentils and add them to a high-powdered blender with fresh water and the other ingredients (salt, baking powder, onion and garlic powder).
Blend your ingredients on high speed for at least one minute. You’ll likely need to scrape down the blender edges once or twice to make sure everything is as smooth as possible.
Step 3: Cook Tortillas
Warm a large non-stick pan over medium heat. When up to temperature, lightly brush some oil into the pan, then pour in a thin layer of the blended lentils.
Rotate the pan until you have a very thin layer of lentil batter spread evenly across the entire surface.
Let the tortilla cook for 1-2 minutes on each side. The tortillas should be very easy to flip; if it feels like the tortilla will rip apart when you go to flip it, it’s not ready and needs to cook longer.
The tortillas don’t brown very much when cooking; it’s best to use a lower heat and let the lentils cook through. If the tortillas are brown before they’re ready to flip, lower your heat.
The batter may sizzle a bit when added to the pan, and a few small bubbles are fine. If the batter bubbles up a lot and/or sizzles very loudly, the heat is likely too high.
The batter in your blender can separate as it sits, so give it a stir or a quick blend before pouring a new tortilla.
After each tortilla cooks, transfer it to a wire cooling rack.
This recipe should make at least 6 large tortillas. Depending on how thinly you pour the batter, you can get 7-8 tortillas.
How to Create a Balanced Vegan Meal
I consider a balanced meal one that contains a good source of plant-based protein, carbohydrates, fats and lots of vegetables or fruits.
These lentil wraps provide a good amount of plant-based protein, carbs and fiber! They’re perfect to load with any fillings and are a great way to add extra protein to your meal.
I love using these to make tacos or Caesar salad wraps. Any type of salad wrap is going to be tasty with these tortillas.
If you’re looking for a sweeter breakfast options, check out my recipe for red lentil crepes!
How to Store Leftover Lentil Tortillas
Let the tortillas cool completely to room temperature before refrigerating in an airtight container or bag for up to 5 days.
They stay pliable once cooled and can be eaten cold from your fridge. To reheat the tortillas, microwave for a few seconds or place in a pan over medium heat until both sides are warm.
If you make this recipe, please rate and comment below to help others benefit from your experience!
Red Lentil Tortillas
Equipment
- High-powered blender
- Measuring cups
- Measuring spoons
- Non-stick pan
Ingredients
- 1 cup split red lentils (190 grams)
- 1 ¼ cups water (310 milliliters)
- ¾ teaspoon salt *
- 1 teaspoon baking powder
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- Vegetable oil , for cooking
Instructions
Step 1: Wash and Soak Lentils
- Wash the lentils a few times by covering the lentils with fresh water in a large bowl. Swish the lentils through the water and when the water becomes cloudy, drain the water and re-cover in more fresh water. Repeat until the water runs clear.1 cup split red lentils
- Cover the lentils with fresh water and soak for at least 6 hours.
Step 2: Drain Lentils and Blend
- Drain the soaking water from your lentils and add the drained lentils to a high-powdered blender along with the remaining ingredients.1 ¼ cups water, ¾ teaspoon salt, 1 teaspoon baking powder, ¼ teaspoon onion powder, ¼ teaspoon garlic powder
- Blend for at least one minute, until the batter is extremely smooth. Scrape down the edges of your blender once or twice to make sure everything is super smooth.
Step 3: Cook Tortillas
- Heat a non-stick pan over medium heat. If needed, lightly brush the pan with some vegetable oil.Vegetable oil
- Pour a thin layer of batter into the pan, rotating the pan around so the batter spreads out fully across the pan.
- Cook the tortilla for 1-2 minutes on each side. The tortilla should be very easy to flip; if it feels like the wrap will tear when flipping, cook for longer.
- These tortillas don’t brown too much; if they’re brown before being ready to flip, lower the heat.
- Stir the batter before pouring each new tortilla.
- Transfer cooked tortillas to a wire cooling rack.
Video
Notes
Nutrition
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About Nicole Stevens
Nicole is a vegan Registered Dietitian (RD) and founder of Lettuce Veg Out.
She helps people thrive on a vegan diet with balanced recipes and easy-to-understand nutrition science.
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