These red lentil tortillas are high protein, vegan & gluten-free ! All you will need is 4 ingredients to make these super soft & flexible tortillas.
Looking for something healthier than regular flour tortillas ? Then you have to try out these tortillas made from red lentils !
They are a little bit more brittle than regular flour tortillas, so I would not recommend making enchiladas. Nevertheless they will still hold their shape pretty well and can be used to make tacos. I really love pairing it with my tempeh taco meat.
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🌾What you will need
- Red split lentils can be used in place of the red whole ones.
- Optionally, you can add about ½ teaspoon of baking powder to give the tortillas a bit more puff, making them less dense.
- This recipe only calls for salt, but feel free to add in any herbs or spices that sounds good to you.
🔪How to make
Start by soaking the red lentils in 2 cups of water for at least 4 hours or up to 12 hours. Then, rinse and drain the lentils.
If you are short on time, use the quick soak method by soaking the red lentils in boiling water for 20 minutes.
In a high speed blender, combine the soaked lentils together with water, salt and tapioca starch. Blend until a smooth. The batter consistency will resembles crepes, not traditional tortilla dough.
Take note that the batter will also be frothy after blending. It is normal, so don't freak out !
Spread a thin layer of oil at the bottom of the pan and heat it up. I do recommend using a good non-stick pan or well seasoned cast iron skillet. Once the pan is heated, turn the heat to a medium low.
Pour in ¼ cup of batter into the pan and immediately swirl the pan so that the batter will spread. Do not spread the batter too thin, or it might break really easily ! It will take some practice to get the thickness right.
Cook until the top is dry and have no more wet spots, for about 1-2 minutes.
Then, using a flexible spatula, gently flip the tortilla over. This is the spatula that I recommend getting:
Cook for another 1-2 minutes on the other side. Then, place it on a cooling rack and repeat for the rest of the batter.
✔Notes / tips
- Do not taste the raw batter. It will be nasty and raw tasting, but I promise you that awful taste will go away after cooking the tortillas. Which brings me to my next point:
- Do not undercook the tortilla! The tortilla should be dry and cooked all the way through.
- Remember to adjust the heat to a medium low. This will ensure that they are thoroughly cooked, preventing them to be burnt on the outside but raw on the inside.
- I do not recommend refrigerating the red lentil tortillas, as it will dry out. Instead, freeze the leftovers.
- Lastly, these tortillas will be slightly more brittle than normal ones. Hence, I do not recommend using them to make tightly rolled enchiladas or taquitos.
❔Commonly asked questions
Yes, any kinds of lentils can be used. But do take note that you might need more water than what this recipe calls for if you are using brown / green lentils as they are harder than the red / yellow varieties.
Yes, these red lentil tortillas can be frozen. To do so, let them cool down to room temperature. Then, you can transfer them to a freezer / zip-top bag, placing a layer of parchment paper between every tortilla to prevent them from sticking onto each other.
To reheat, let them thaw in the fridge overnight. Then, heat them up in a pan until they are thoroughly heated.
1 tortilla contains 6 grams of protein and 92 calories.
🍽Other high protein recipes
- Instant Pot Seitan
- Curry Tofu Scramble
- Instant Pot Coconut Masoor Dal Tadka
- Basic Overnight Oats with Protein Powder
If you did make this recipe, do leave a rating and comment down below, we love hearing from you! Subscribe to My Plantiful Cooking to get new recipes delivered straight to your inbox! Follow us on Instagram, Facebook and Pinterest to get the latest updates. 😉
📖 Recipe
Red Lentil Protein Tortillas
Ingredients
- 1 cup whole red lentils *
- ¼ cup tapioca starch
- 1 cup water
- ¼-1/2 teaspoon salt
- ½ teaspoon baking powder ( optional )
Instructions
- Start by soaking the lentils in water for 4-12 hours. When the time is up, drain and rinse them. Alternatively, use the quick soak method by soaking the lentils in boiling water for 20 minutes.
- In the blender, combine together the drained lentils together with the rest of the ingredients. Blend until smooth. The batter will resembles the batter of crepes. It is normal for froth to form, so don't freak out !
- Heat up a good non-stick pan or well seasoned cast iron skillet. Spread a thin layer of oil at the bottom. Omit the oil to make it oil-free.
- Once the pan is heated, turn the heat to a medium low. Then, place ¼ cup of batter in and swirl the pan immediately to spread the batter.
- Cook for 1-2 minutes, or until the surface is dry. Gently flip it over using a flexible spatula. Cook for another 1-2 minutes on the other side.
- Place it on a cooling rack to cool. Repeat for the remaining batter.
Notes
Nutrition
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.
Chew
hii can canned lentils be used for this recipe?
meesha
No, the texture will not be the same. I highly recommend sticking to dried lentils ! 😊
Lisa M Headley
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!
meesha
Happy to hear that! 😊
JACQUELYN
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.
meesha
Oh ever thought of baking them, but sounds like a really great idea. Thanks for sharing !
Jen
What temp and for how long do you bake this?