Red Lentil Tortillas (High Protein, 5 Ingredients)

These Red Lentil Tortillas are easy, high-protein flatbreads made with 5 wholesome ingredients. They are healthy alternatives to flour tortillas, 100% gluten-free, vegan and perfect to use as a side to an Indian curry or for a healthy taco.

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Red Lentil Wraps are easy, a healthy flatbread made with no flour and ready in less than 20 minutes. They are made with lentils for a gluten-free and high-protein alternative to classic flatbread or to my Spinach Quinoa Tortillas, Flaxseed Tortillas, or Chickpea Flour Tortillas.

It’s the perfect healthy wrap around my TVP Taco Meat, Mexican Black Beans, or Lentil Taco Meat.

Red Lentil Flatbread

These soft, flexible tortillas are made of red split lentils for a healthy protein flatbread.

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Prep Time: 10 minutes mins

Cook Time: 5 minutes mins

Total Time: 15 minutes mins

Course: Side Dish

Cuisine: American, Indian

Servings: 12 flatbread

Calories: 53 kcal

Author: Carine Claudepierre

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Ingredients

US Customary – Metric

• ▢ 1 ¼ cup Split Red Lentils - (note 1)
• ▢ 2 cups Water - at room temperature
• ▢ ½ teaspoon Salt
• ▢ ¼ teaspoon Baking Soda
• ▢ ½ teaspoon Apple Cider Vinegar
• ▢ ¼ teaspoon Garlic Powder

Instructions

• Place the red 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 and soak for 4 hours at room temperature. This gives the lentils time to soften. If you are using whole red lentils, soaking time is overnight.
• After that time, close the lid of the blender jug and blend on high speed – speed 7-8 of my blender – for about 1 minute or until the batter is smooth and resembles a pancake batter. You may have to stop the blender, scrape the sides and repeat until no bits of lentils are showing. The batter should be smooth, as thick as pancake batter. It can be slightly gritty but no bit of lentils showing.
• Transfer the batter into a mixing bowl and set aside the batter 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 1/4 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 tortilla of about 12 cm (4.7 inches) diameter. Watch my step-by-step pictures above in the post to see how to spread the batter.
• Cook for 2 minutes on one side, then flip with a spatula and cook on the other side. 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 an Indian curry recipe like my vegan butter chick'n tofu recipe.

Notes

Note 1: Measure the lentils uncooked. You must use red split lentils, this won’t work with other lentils. 

Tips

Avoid Gritty Batter: Your batter can be gritty if you didn’t blend the mixture at high speed for long enough, if you didn’t use a high-speed blender or if your blender power is too weak to break the lentils into a smooth batter, or if you didn’t add enough water, and the blender blade struggled to blend the lentils into the water. Add more water, up to 3 tablespoons.

Avoid Breaking Flatbread: To make sure your tortillas don’t break in the pan, grease the pan enough with olive oil, use a non-stick pan, spread the batter gently using the back of a spoon with a circular motion (tilting the pan breaks these tortillas),  and don’t pour more than a 1/4 cup of batter. 

Storage: 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.

Serving: You can serve these red lentil tortillas with some of the following savory fillings:

• Lentil Taco Meat
• Cucumber Dip
• Vegan Birria Tacos With Jackfruit
• Tempeh Meatballs
• Mexican Black Beans

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Nutrition

Serving: 1tortilla | Calories: 53kcal | Carbohydrates: 9g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Sodium: 122mg | Potassium: 144mg | Fiber: 5g | Sugar: 1g | Vitamin A: 6IU | Vitamin C: 1mg | Calcium: 9mg | Iron: 1mg

Choice Of Red Lentils – Split vs Whole

There are two types of red lentils available at the grocery store:

• Split red lentils have the seed coat removed, and they naturally split in half. It means they don’t require as much soaking time to make lentils flatbread, and they cook faster in curry or sauce like in my red lentil pasta recipe.
• Whole red lentils are brownish-red and still have their skin. Consequently, they are tougher, and you must soak the lentils overnight if you use this variety for this recipe.

How To Make Red Lentil Flatbread (in Pictures)

It is easy to make flatbread from red lentils but first, let me give you my tips for making sure the recipe works every time!

More Vegan, Gluten-Free Tortilla Recipes

I love to create vegan, gluten-free tortilla recipes to wrap food or as a side to dishes. Below are my favorite vegan tortilla recipes, including keto, and paleo options:

Paleo Tortilla Recipe

Vegan Gluten-free Tortillas

Quinoa Tortillas

Chickpea Tortillas