Vibrant, veggie packed quinoa and red lentil wrap being rolled

These 2-Ingredient Quinoa-Red Lentil Wraps are my favorite ones yet! They are high protein (each wrap contains 10 g of protein!), naturally gluten-free, and budget-friendly. The combo of quinoa and lentils gives a very nice and soft texture, and nutrition-wise, I love that they mix whole grains and legumes. It makes it super quick and easy to make a complete and balanced meal, as it can be as easy as just topping it with your go-to dip (I suggest my beetroot hummus) and a few veggies.

My number one tip to make these wraps is to use a good nonstick pan. Learning to make crêpes (a very similar technique to making these wraps) is the first recipe every French child learns. Every house will have THE crepe pan, the one reserved only for crepes, to ensure it remains pristine. Although I consider myself a crepe master at this stage, I remember a time in college when I attempted to show off my crepe skills to impress my friends, but all I had was a regular pan that was lying around. And, well… it was a complete disaster! My friends never let me hear the end of it and it almost felt like I was bringing shame to my entire family.

So please take it from me; a good non-stick pan is key!

Why This Recipe Works

Simple Everyday Ingredients: If you’re already following a plant-based diet, red lentils and quinoa are most likely in your pantry already.
Nutrient-Rich: Packed with protein, fiber, and essential nutrients.
Quick & Easy: Simple steps, ready in no time.
Versatile: Customize with your favorite spices and toppings.
Great For Everyone: Perfect for plant-based, egg and dairy-free, and gluten-free diets.

Step-By-Step Instructions

Rinse the lentils and quinoa thoroughly until the water runs clear to remove bitterness. Soak them in a large volume of water for 2 to 7 hours, then drain and rinse again. Blend with fresh cold water and salt or spices until smooth. Heat a non-stick pan with a bit of oil, pour a quarter of the batter, and flatten. Cook for 2 minutes, flip, and cook for another 2 minutes until the wrap is perfectly golden brown. See the section below on How To Cook Your Quinoa-Red Lentil Wraps To Perfection.

Ingredient Notes

Red Lentils: A great budget-friendly source of protein and fiber, easy to digest.
Quinoa: A whole grain, rich in essential amino acids and naturally gluten-free.
Olive Oil: Optional, but adds a nice flavor and helps in cooking.

Vibrant, veggies layered on a quinoa and red lentil wrap

FAQ

Can I make this recipe oil-free? Absolutely, you will need to use a good non-stick pan.
Any tips for the perfect consistency? The batter should be perfectly smooth, with no bits and pieces left in it.
Can I add other spices? Definitely, feel free to experiment with flavors.
What can I serve with these wraps? They are versatile and can be used any way you usually use wraps. Fill them up with your favorite dip or sauce, and veggies. You could use them as I did in the recipe video with beetroot hummus, roasted cauliflower, peppers, carrots, tofu, and fresh greens, or to make my Ceasar Salad Wraps. You could even make them smaller to use as taco shells.

Variations and Tips

For a salt-free option, swap for your spices of choice. Some spices that would be a lovely addition are cumin, curry powder, garam masala, smoked paprika, garlic powder, onion powder, or turmeric (ideally combined with black pepper to enhance absorption).
My go-to filling for these Quinoa & Red Lentil Wraps is a delicious combination of beetroot hummus and a mix of roasted and fresh veggies such as rocket, tomato, shredded cabbage, or cucumber. Check out our insanely delicious Beetroot Hummus recipe.
Taco Tuesday: make smaller wraps to use as high-protein taco shells. It’s a fun alternative to corn or flour tortillas. Perfect to use with my Black Bean Tacos with Avocado Cream or Easy Tofu Tacos with Mango Salsa.
Storage: Store the leftovers covered in the fridge for up to 4 days. I usually put them on a large plate covered with a clean kitchen cloth. They will get softer; you can reheat them in a very hot pan or microwave if you’d like.
No quinoa? Check out our previously shared and super popular Dosa (Red Lentil Wraps) recipe, which only requires split red lentils.
No lentils? Check out our Turmeric Quinoa Wraps recipe.

How To Cook Your Quinoa-Red Lentil Wraps To Perfection

Use a good non-stick pan. This will not work with a sticky or cast iron pan.
If you notice your wrap is sticking to your pan, use a little bit of oil. Ideally, brush the oil onto the pan, or if you do not have a brush, pour a little bit on a paper towel and gently rub the pan (be careful not to burn yourself) with it.
Wait until the pan and oil are hot before pouring in the batter. The batter should sizzle as it hits the pan.
Make sure to spread the wrap using the back of a spoon or ladle for consistency.
Do not flip too early; wait until it’s thoroughly cooked before flipping. You will notice a change in color and texture. It will look darker, and the batter should no longer look wet. This is very important. Otherwise, the wrap will likely break.
Only flip wraps once. Slightly lift the wrap with a spatula to check it is cooked underneath before flipping. Gently move the spatula around underneath the wrap before flipping to make sure there is no sticky point.

Quinoa and red lentil wraps stacked on a plate

Why You’ll Love These 2-Ingredient Quinoa-Red Lentil Wraps

Nutritious
Flavorful
Versatile
Quick
Delicious