Esses ricos em proteínas Wraps de lentilha are made with just 2 ingredients, yellow split lentils, and water, for a healthy, low-cost protein wrap.
I love homemade tortillas and wraps, and you might already have seen how I turned red split lentils into flatbread. Now time to use dal lentils, also called yellow split lentils, to make soft, fluffy lentil wraps, one of my favorite receitas anti-inflamatórias.
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Wraps de lentilha
Ingredientes
- 1 ¼ xícara Split Yellow Lentils - uncooked, NOT whole, NOT red lentils
- 1 ¾ copos Água - à temperatura ambiente
Sabores opcionais
- ½ colher de chá sal
- ¼ colher de chá Pó de alho
Instruções
- Place the yellow split lentils into a sieve and rinse under cold water to remove any dirt or impurities. Drain the lentils and place them in the jug of your high-speed blender.
- Add all the remaining ingredients into a high-speed blender jug, close lid and soak for 8 hours or overnight, at room temperature. This soften the lentils. If you didn't soak the lentils long enough it might not work so don't skip this part
- After soaking time, some water will be absorbed by the yellow lentils and the remaining water should be white and that's normal.
- Place the blender jug on the blender base, blend on high speed – speed 10 of my Vitamix for about 20-25 seconds or until the batter is smooth and resembles a pancake batter. You shouldn't see any bites or pieces of lentils.
- Transfer the batter into a mixing bowl and set aside for 10 minutes before cooking
- Warm a non-stick pan under medium heat and spray olive oil all over the pan. You must use oil on the pan, or the batter would stick to the pan and would break.
- Pour 1/3 cup of batter in the center of the pan and using the back of a spoon (or the back of the measuring cup), work in a circular motion to gently spread the batter from the center to the outside until it forms a wrap. If the pan is too hot, the batter may break, simply patch holes adding dollop of batter. Don't touch the wrap and cook until set.
- Cook on medium heat for 2-3 minutes on one side, then flip with a spatula and cook on the other side for 1-2 minutes more. Cool on a plate or a rack while you cook the remaining batter. Make sure you re-oil the pan between each flatbread.
- If you have any problem with the batter, scroll up in this post to read my troubleshooting tips.
- Serve with any raw vegetable you like or with an Indian curry recipe like my vegan butter chick'n tofu recipe.
Armazenamento
- Store in the fridge in a sealed box for up to 2 days and rewarm in a warm non-stick pan.
- Freeze individually wrap and thaw at room temperature 3 hours before serving.
Equipamentos
Nutrição
Ingredientes e Substituições
You need, for this recipe:
- Yellow Split Lentils – This is not the same as red lentils. They are different in texture when soaked and require a different amount of water. Use my red lentil flatbread recipe if you have red lentils at home.
- Água fria – Tap water works, but feel free to use mineral water if you prefer.
For flavors, you can add some salt, garlic powder, curry powder, or Italian seasonings.
Texture And Taste
Yellow lentil wraps are softer and fluffier than red lentils wraps. As a result, they are more fragile and break easily. But they taste amazing, a little bit like a fluffy omelette so if you miss eggs in your vegan lifestyle, it’s a good recipe for you. To avoid the wraps breaking, roll with non-watery filling – avoid tomatoes, for example. Fill the lentil wraps with some of the below:
- Abacate
- Espinafre
- Any sauce you love – hummus, mustard, vegan mayonnaise.
- Cooked tofu or vegan chicken alternatives.
Wrap using a piece of parchment paper helps hold the wrap together.
Red Split Lentils vs. Yellow Split Lentils
Red lentils are smaller and more tender than yellow split lentils. As a result, yellow lentils must be soaked for longer to make wraps. They also need less water to form a tortilla batter.
Nutritionally speaking, red lentils have more potassium but yellow lentils. have two times more iron and slightly more protein. So to sum up, yellow lentils have:
- Less potassium
- More iron
- More proteins
More Homemade Tortillas Recipes
Below are some healthy tortillas recipes for you to try.
Hello, I wanted to make this wrap recipe, but I could only find yellow split peas, not yellow split lentils. Are they the same thing, because they look very similar? Thank you, thank you.
No they are not the same but red split lentils are easy to find and will work here.
The lentil wraps turned out perfect! I only have yellow lentils while a bunch of other lentil wrap recipes call for red lentils, so I’m so glad this recipe exists. The process is SO easy (although cooking the wraps is quite time consuming). I did add the optional salt and garlic powder. I only ended up with 10 wraps (I probably used more batter for each). But the resulting taste and texture is wonderful! I ate it with Indian curry.
why not red lentils?
Verifique meu red lentil tortillas recipe for ratio and measurement regarding this type of lentils.
This is written so much better than the last several or more that I was looking at; the red lentil version is most common (but I’ve got more yellow & other lentil on hand )
`going to give this a shot & I’ve got you bookmarked to try other recipes, as I noticed chickpea a well 🙂
Obrigado!