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Healthy 2-Ingredient Lentil Wraps

Healthy 2-Ingredient Lentil Wraps

4.5 Stars (16 Voters)
These lentil wraps are healthy alternative for the classic wraps that we all know. They are high in protein, high in fiber, low in fat and very easy to make.

Healthy 2-Ingredient Lentil Wrap

Explore the simplicity of our 2-Ingredient Red Lentil Wrap - a quick, wholesome, and delicious meal that effortlessly combines convenience with nourishment. This recipe transforms basic ingredients into a flavorful, protein-packed wrap that will satisfy your taste buds and leave you feeling satisfied. Perfect for busy days or when you crave a nutritious bite without the fuss.

Can I Use Any Type of Red Lentils For This Recipe?

red lentils

Absolutely! Whether you have split red lentils or whole red lentils, both work well for this recipe. Just adjust the cooking time accordingly.

Can I Use Any Type of Lentils?


While the 2-ingredient red lentil wrap recipe specifically calls for red lentils, you can experiment with other types of lentils if you're open to variations. Each type of lentil has its own texture, flavor, and cooking time, so keep these factors in mind when making substitutions. Here are a few options:

  • Green or Brown Lentils: These lentils have a slightly firmer texture compared to red lentils. If using them, you might need to adjust the cooking time and potentially add more water to achieve the desired consistency for your wraps.
  • Yellow Lentils: Similar to red lentils in terms of texture and cooking time, yellow lentils can be a suitable alternative. They have a mild flavor that complements a variety of dishes.
  • Black Lentils (Beluga Lentils): These lentils are firmer and hold their shape well. If you prefer a heartier texture in your wraps, black lentils could be an interesting substitution.

Do I Need Any Special Equipment to Make These Wraps?

You need a blender to blend the lentils and a non-stick pan for cooking the wraps.

Can I Add Extra Ingredients to Customize The Flavor?

Of course! Feel free to get creative by adding your favorite spices and herbs such as: salt, pepper, paprika, cumin, dried basil, dried oregano and more. The options are endless.

Is The Red Lentil Wrap Gluten-Free?

Yes, this recipe is naturally gluten-free as it doesn't involve any wheat or gluten-containing ingredients. It's a fantastic option for those with gluten sensitivities.

Are These Wraps Suitable For Meal Prep?


Absolutely. These red lentil wraps are excellent for meal prepping. Make a batch, let them cool, and store them in an airtight container in the refrigerator for a grab-and-go lunch or snack.

How Do I Prevent The Wraps From Falling Apart When Rolling Them?

red lentil wraps

To ensure the wraps hold together, let the red lentil mixture cool slightly before assembling. Additionally, don't overstuff the wraps; this will make rolling them up much easier and prevent any potential tearing.

How to Store Red Lentil Wraps?

2-ingredient red lentil wraps

To maintain the freshness and flavor of your red lentil wraps, follow these simple storage steps:

  • Refrigeration: Allow the wraps to cool completely before storing. Place them in an airtight container, separating each wrap with parchment paper to prevent sticking. Store in the refrigerator for up to 3-4 days.
  • Freezing: If you plan to store them for a more extended period, consider freezing the wraps. Wrap each individually in plastic wrap and place them in a freezer-safe bag. Label with the date and freeze for up to 2 months. To reheat, thaw in the refrigerator overnight and warm in a pan or microwave.

What Are the Health Benefits of Red Lentils?

  • Red lentils, are an excellent source of plant-based protein.
  • Red lentils are a good source of dietary fiber, both soluble and insoluble. Fiber helps regulate digestion, promotes a feeling of fullness, and can contribute to maintaining healthy blood sugar levels.
  • Red lentils are low in fat, making them a healthy option for those looking to manage their fat intake.
  • Red lentils contain various vitamins and minerals, including folate, manganese, phosphorus, potassium, and magnesium, which are important for overall health and well-being.
20 Minutes
20 Minutes
  • 1 cup (190g) Dry red lentils
  • 2 cups (480ml) Water
  • Salt to taste

  1. Wash the lentil under running water until the water is clear.
  2. Soak the lentils in the water for at least 3 hours or overnight.
  3. Pour the water and lentils into a high-speed blender and add salt if desired. Blend until smooth.
  4. Heat a non-stick pan or skillet and pour in the batter, about 1/3 cup at the time. Twirl the pan to spread out the batter and make it thinner. If you don't have a good non-stick pan you may need to use a bit of oil.
  5. Cook for about 1-2 minutes from each side over medium heat.
  6. Serve with your favorite toppings.

  • L

    I am going to try these. I can't /don't eat much wheat so this would be a great help. Thanks

  • B

    Love it!

  • R
    Rita Lucas

    Mine keep sticking to my pan. I have tried 2 different pans, different oils. Any recommendations?

  • The Cooking Foodie logo
    The Cooking Foodie

    Did you use non-stick pan?


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