• Skip to main content
  • Skip to primary sidebar
My Plantiful Cooking
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About
  • Newsletter
  • Breakfast
  • Mains
  • Desserts
  • Contact
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Gluten-free

    Red Lentil Tortilla Wraps

    Published: Dec 9, 2022 by Meesha · This post may contain affiliate links

    Jump to Recipe Print Recipe
    Graphic with an image of a stack of tortillas on a plate lined with teacloth with text below the image.
    Taking a tortilla from a stack with text overlay.

    Flexible and soft, you will be surprised by how good these red lentil tortillas are! They are also easy to make and only require 4 simple ingredients. These lentil wraps are freezable too! 

    A stack of lentil tortilla on a plate lined with a white checkered teacloth.

    If you are looking for a higher protein and healthier version of regular flour tortillas, give these red lentil tortillas a try! Like my chickpea flour tortillas, they are naturally vegan and gluten-free too! 

    Jump to:
    • 💚Why you will love this recipe 
    • 🧂What you will need 
    • 📃Ingredients notes and substitutions 
    • 🔪How to make 
    • ✔Helpful tips 
    • 🌮How to serve 
    • ❄Storing suggestions 
    • ❔Commonly asked questions
    • 📖 Recipe

    💚Why you will love this recipe 

    • Soft, flexible, and healthy 
    • A great way to sneak lentils into your diet 
    • Incredibly versatile and works with a variety of fillings 
    • Store well and are freezable - great for meal prep! 

    🧂What you will need 

    Ingredients needed like water, tapioca starch, baking powder, salt, and lentils.

    📃Ingredients notes and substitutions 

    • Split red lentils - Can be substituted with whole red lentils, but you might have to increase the soaking time to at least 8 hours or overnight. Soak them in the fridge to prevent fermentation from occurring. 
    • Tapioca starch - It's what makes the tortillas pliable and soft. Can be substituted with potato or arrowroot starch. 

    🔪How to make 

    Start by rinsing and cleaning your lentils thoroughly. You can soak them in cold water for 2-6 hours or in boiling water for 30 minutes. 

    Soaking red lentils in a bowl with a blue tablecloth beside.

    Pour in lentils along with soaking water into a high-speed blender. Blend until smooth. The batter will be on the runnier side. Let the batter rest for 10-15 minutes. 

    All ingredients needed for tortillas in a blender.
    Batter for lentil tortillas in a blender.

    Heat a non-stick pan over medium, and grease it with some oil. Once the pan is heated, pour in ¼ cup of batter. 

    Using the back of a spoon or measuring cup, gently spread the batter out in a circular motion. Let it cook until the top side appears dry with no wet spots. 

    Gently flip the tortilla over using a flexible silicon spatula, and cook on the other side for another minute. 

    A half cooked lentil tortillas on a grey background.
    A cooked tortilla in a pan on a grey background.

    Re-oil the pan, and repeat the cooking process until the batter is all used up. Your red lentil wraps are ready to be served! 

    ✔Helpful tips 

    • Feel free to add any herbs or spices to this recipe. Some great additions include garlic powder, onion, powder, dried oregano, or even some sriracha for heat! 
    • Let your batter rest for at least 10 minutes after blending to allow time for the lentils to react with water. 
    • The batter will appear foamy after blending, and it is normal!
    • It is highly recommended that you use a good non-stick pan and a flexible silicon spatula to cook these lentil tortillas. This will make the cooking process a lot easier and quicker! 
    • Stack your red lentil wraps on top of one another immediately after cooking. This allows them to steam slightly, producing softer tortillas. 

    🌮How to serve 

    To make tacos - These red lentil tortillas are the perfect vessel for your favorite taco fillings! I love using them to make TVP tacos or tempeh tacos. 

    As a flatbread - You can use them as a flatbread to pair with hearty stews like Indian tofu curry, soya chunks Manchurian or even this creamy vegetable Thai yellow curry. 

    For sweet fillings - Serve them for breakfast or dessert by stuffing them with sweet fillings like peanut butter and jam, sliced banana, or even some decadent chocolate hummus. 

    To make tortilla chips - Cut the tortillas into a triangle shape. Spray on some cooking oil, then sprinkle on some salt. You can either bake them in the oven preheat to 180C/350F for 10-12 minutes or in an air fryer at the same temperature for 6-8 minutes. 

    Taking out a piece of lentil tortillas from a stack.

    ❄Storing suggestions 

    Fridge - Keep red lentil wraps in an airtight container or ziplock bag. They will last in the refrigerator for 4-5 days. 

    Freezer - Transfer cooled tortillas into a large freezer bag, placing a piece of parchment paper between each layer to prevent sticking. They can be frozen for up to 3 months. 

    ❔Commonly asked questions

    Can I use a food processor instead of a blender to make the batter?

    A food processor will not work in this recipe. This is because lentils are relatively hard. Using a food processor will yield a gritty batter, which is unpleasant!

    Can split red lentils be substituted with whole red lentils?

    Whole red lentils can be used in place of split lentils to make red lentil tortillas. However, it is recommended that you increase the soaking time to around 8 hours or overnight. Soak them in the fridge to prevent them from fermenting.

    2 folded tortillas on a stack of tortillas on a plate lined with a white teacloth.

    📖 Recipe

    A stack of tortillas on a plate lined with a white checkered teacloth.

    Red Lentil Tortilla Wraps

    Meesha
    Flexible and soft, you will be surprised by how good these red lentil tortillas are! They are also easy to make and only require 4 simple ingredients. These lentil wraps are freezable too!
    4.92 from 12 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 15 mins
    Soaking time 4 hrs
    Total Time 4 hrs 20 mins
    Course Main Course
    Cuisine American, Mexican
    Servings 8 small tortillas
    Calories 92 kcal

    Equipment

    • non-stick pan
    • flexible spatula

    Ingredients
     
     

    • 2 cup water (see notes)*
    • 1 cup split red lentils **
    • ¼ cup tapioca starch or potato/arrowroot starch
    • ½ teaspoon salt
    • ½ teaspoon baking powder ( optional )
    Prevent your screen from going dark

    Instructions
     

    • Start by rinsing and cleaning your lentils thoroughly. You can then either soak them in cold water for 2-6 hours.
    • Pour in lentils along with soaking water, tapioca starch, salt and baking powder into a high-speed blender. Blend until smooth. The batter will be on the runnier side. Let the batter rest for 10-15 minutes.
    • Heat up a non-stick pan over medium, and grease it with some oil. Once the pan is heated, pour in ¼ cup of batter.
    • Using the back of a spoon or measuring cup, gently spread the batter out in a circular motion. Let it cook until the top side appears dry with no wet spots, around 2 minutes.
    • Gently flip the tortilla over using a flexible silicon spatula, and cook for another minute on the other side.
    • Re-oil the pan, and repeat the cooking process until the batter is all used up. Your red lentil wraps are ready to be served!

    Notes

    *Water - To make the process quicker, you can also soak lentils in boiling water for 30 minutes. 
    **Split red lentils - Can be substituted with whole red lentils, but you might have to increase the soaking time to at least 8 hours or overnight. Soak them in the fridge to prevent fermentation from occurring.
     
    Helpful tips
    • Feel free to add any herbs or spices to this recipe. Some great additions include garlic powder, onion, powder, dried oregano, or even some sriracha for heat! 
    • The batter will appear foamy after blending, and it is normal!
    • It is highly recommended that you use a good non-stick pan and a flexible silicon spatula to cook these lentil tortillas. This will make the cooking process a lot easier and quicker! 
    • Stack your red lentil wraps on top of one another immediately after cooking. This allows them to steam slightly, producing softer tortillas. 
     
    Storing - Red lentil tortillas can be refrigerated in an airtight container for 4-5 days. They are freezable too and can be frozen for up to 3 months. Store them in in a ziplock bag, placing a piece of parchment paper between each layer to prevent them from sticking together. 
     

    Nutrition

    Calories: 92kcalCarbohydrates: 17gProtein: 6gFat: 1gSaturated Fat: 1gSodium: 76mgPotassium: 216mgFiber: 7gSugar: 1gVitamin A: 9IUVitamin C: 1mgCalcium: 14mgIron: 2mg

    Nutrition info calculated is just a rough estimate and is provided as a courtesy. Bear in mind that value will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it is highly recommended that you calculate it on your own with the actual amount and type of ingredient used.

    Did you make this recipe ?Tag @myplantifulcooking on Instagram !

    More Gluten-free

    • 2 mugs of protein hot chocolate served with a teaspoon.
      Creamy Protein Hot Chocolate
    • A bowl of pho served with spoon with chopsticks, green onion, and condiments beside.
      Vegan Pho with Tofu
    • A plate of rice and tomato sauce tofu served with a spoon with 2 cups of tea beside.
      Vietnamese Tofu in Tomato Sauce
    • 2 glasses of iced coffee on a wooden board and a glass of milk in the background.
      Protein Iced Coffee

    Reader Interactions

    Comments

    1. myriam

      December 18, 2022 at 9:09 am

      do they stay soft and pliable when cold or do you need to reheat them ?

      Reply
      • Meesha

        December 18, 2022 at 3:48 pm

        It is best to reheat them, but they will still be reasonably soft when cold. 🙂

        Reply
    2. Chew

      May 25, 2021 at 1:06 pm

      hii can canned lentils be used for this recipe?

      Reply
      • meesha

        May 25, 2021 at 7:03 pm

        No, the texture will not be the same. I highly recommend sticking to dried lentils ! 😊

        Reply
    3. Lisa M Headley

      April 12, 2021 at 8:31 am

      5 stars
      I made these today! Very easy to make. The only thing I changed was to pour a little more than 1/4 cup batter for each tortilla. They taste good and cooked well!

      Reply
      • meesha

        April 12, 2021 at 4:22 pm

        Happy to hear that! 😊

        Reply
      • Marochane

        March 20, 2023 at 6:04 pm

        The ingredients mention arrowroot poweder and baking powder, where does it fit into the recipe instructions?

        Reply
        • Meesha

          March 21, 2023 at 1:32 pm

          Sorry, I had forgotten to mention, but add them with the lentils and water to the blender before blending.

    4. JACQUELYN

      January 26, 2021 at 10:55 pm

      I have done this with red lentils, water, spices, nutritional yeast. I blend it & put it in a 9" x 13" pan with parchment paper. I slice it into 8 squares & use for bread, wraps or pizza crust. Yummy.

      Reply
      • meesha

        January 27, 2021 at 8:04 am

        Oh ever thought of baking them, but sounds like a really great idea. Thanks for sharing !

        Reply
      • Jen

        January 27, 2021 at 8:59 pm

        What temp and for how long do you bake this?

        Reply

    Join the discussion ! Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Meesha standing at a port with a cruise in the background.

    Hi, I am Meesha, the human behind My Plantiful Cooking! Expect to find plant-powered recipes that are easy to make and wholesome without compromising on taste.

    More about me →

    🥗Healthy Vegan Recipes

    • A stack of french toast topped with sliced bananas and blueberries.
      Almond Milk French Toast
    • A plate of yakisoba noodles served with chopsticks with soy sauce and sesame seeds beside.
      Vegan Yakisoba with Tofu
    • A plate of chickpea pasta with a fork, cilantro and chili flakes beside.
      Creamy Chickpea Pasta Sauce
    • Thai yellow curry served with rice in a white bowl with bowl of rice and a fork beside.
      Thai Vegan Yellow Curry with Vegetables
    • Protein bars arranged on a parchment paper with a bowl of chocolate chips and oats beside.
      Oatmeal Protein Bars
    • Chocolate Chip Chickpea Cookies

    💚Reader's favorites

    • PB2 cookies on a white surface with bowl of sea salt, a spoonful of peanut butter and jar of PB2 beside.
      Healthy PB2 Peanut Butter Powder Cookies
    • 2 bowls of pumpkin potato soup with small dishes of chili flakes and black pepper in the background.
      Creamy Pumpkin Potato Soup
    • 2 bowls of cabbage soup with dish of sesame seeds, teacloth and a pot beside.
      Chinese Napa Cabbage Soup
    • A pan of soya chunks masala topped with chopped cilantro with bowl of rice and cilantro beside.
      Flavorsome Soya Chunks Dry Masala
    • A pan of stir-fry vegetables with rice, water, green onion, and sesame seeds beside.
      Korean Gochujang Stir-fry Vegetables
    • Plate of noodles with chopsticks, chopped green onion, and sriracha beside.
      Shirataki Noodles Stir-fry

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Accessibility Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2022 My Plantiful Cooking