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, 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!
If you love these, try our 2-Ingredient Buckwheat Spinach Wraps, Turmeric Quinoa Wraps, or Dosa Red Lentil Wraps for three more 2-ingredient gluten-free wrap recipes. The same lentil-quinoa base also works as our Gluten-Free Pizza Crust, and you might love our Easiest Red Lentil Bread Recipe as a sliceable alternative.
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.
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.
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.
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.
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.
Why You’ll Love These 2-Ingredient Quinoa-Red Lentil Wraps TLDR
- Nutritious
- Flavorful
- Versatile
- Quick
- Delicious
2-Ingredient Quinoa-Red Lentil Wraps (Tortillas)
Equipment
- 1 Blender
Ingredients
- ¾ cup (135 g) dried split red lentils - dry
- ¼ cup (42 g) quinoa - dry
- 1 cup (240 ml) water
- ½ tsp (3 g) sea salt flakes - or add spices of choice
- 1 tsp (5 ml) olive oil - optional: see notes
Instructions
- Rinse the split red lentils and quinoa thoroughly until the water runs clear. This is an important step, as quinoa can otherwise be quite bitter.
- Soak in a large volume of water for 2 hours minimum to 7 hours (recommended). Drain, and rinse again.
- Blend with 1 cup of fresh water and salt (or spices of choice) until perfectly smooth.
- Heat up a non-stick pan on medium heat and brush ¼ tsp of oil if using. Pour ¼ of the batter and flatten it with the back of a spoon or ladle. Cook for 2 minutes until the top side of the wrap looks dry. Lift slightly to check that the underside appears to have cooked properly, and make sure there are no sticky points, by gently moving the wrap with the spatula. Then flip, cooking for another 2 minutes until golden brown.
- Repeat with the rest of the batter, add your favorite toppings, and enjoy!
Notes
- Oil-Free Option: make sure you have a very good non-stick pan.
- Salt-free option: swap for your spices of choice.
Tips to cook your wraps to perfection:
- Use a good non-stick 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.
- Only flip wraps once. Slightly lift the wrap to check it is cooked underneath before flipping, and gently move it around with the spatula to make sure there are no sticky spots.
Video
FAQ
Absolutely, you will need to use a good non-stick pan.
The batter should be perfectly smooth, with no bits and pieces left in it.
Definitely, feel free to experiment with flavors
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.
Yes, you can freeze them. I recommend freezing between sheets of parchment paper to prevent the wraps from sticking together.
They keep well for 4 to 5 days in the fridge. I usually put them on a large plate covered with a clean kitchen cloth, which keeps them soft. Reheat in a very hot pan (or microwave) before using so they don’t break.
No, this recipe needs dried lentils. Cooked or canned lentils would make the texture too mushy.
I only recommend split red lentils for this recipe. I’ve not tested it successfully with other varieties. If you’re out of lentils, you could try making it with just quinoa.
In that case, you might prefer our Turmeric Quinoa Wraps or our 2-Ingredient Buckwheat Spinach Wraps instead.
Two things to try. Spread the batter a bit less thinly so the wraps are slightly thicker. You can also add 1 tablespoon of chia seeds before blending, which gives the wraps extra elasticity. Olive oil or psyllium husk in the batter can also help with flexibility.
I’d recommend cooking all the wraps at once and reheating on a pan as needed. The batter tends to thicken if it sits, which makes it harder to work with. Cooked wraps keep for 4 days in the fridge.
Straight from your kitchens.
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This was such an easy and delicious recipe! I was intrigued to know what the texture and taste would be like but both were fantastic, very filling and comfy for a breakfast. I added garlic powder and onion powder
Hey Char, thank you for your comment! I’m so happy you liked the wraps 🙂
Great recipe. I added garlic, hot pepper flakes and kept your proportions. Texture is wonderful. Made beet hummus and it is a marvelous meal!
So happy you liked it!
Super Recipe! So grateful ! I used to do half half but now I will try your proportions.
I am going to try beetroot hummus too if you can kindly send recipe
Hope you love it! Here is my beetroot hummus recipe: https://plantbaes.com/beetroot-hummus-avocado-toast/
Cannot thank you enough for this amazing recipe. Almost identical to flour tortillas but even tastier and didnt stick to the pan at all. You’ve ended my very painful search for the perfect gluten free healthier tortilla recipe!
Hey Manal, thank you so much for your glowing feedback! I’m so happy to hear you love them 💚
Sarah, these are wonderful and so quick to make! thank you! I’d like to say that I made a lot of batter and left it covered in the fridge overnight, and made some more wraps the next day, and they turned out great the same way. I’ve also already frozen wraps made entirely from quinoa, and it worked well. So I believe these could be frozen too. Thanks again!
That’s really good to know, thanks for sharing your tips Barbara 💚 I’m so happy you liked them!
Can you use canned lentils?
Not for this recipe, the texture would be too mushy 🥲
Just made this morning! Delicious 😋 First one was a fail. But, got the rest of them to cook right. Soaked the lentils and quinoa all night. Added, salt,garlic powder and cayenne. Had a wrap with scrambled eggs this morning!!
Yum, love your seasoning suggestion! Very happy you like it 🙂
I have a question? Mine are great till you use them. They break. They are not like yours in the video. Any suggestions?
Mine were not as thick. Maybe over cooked too?
Hey Hope, could you maybe try spreading them a little less so they are slightly thicker? You could also add 1 tbsp of chia seeds before blending, this should help 🙂 let me know how you go 💚
Hello,
I dont know where i can comment… so here.
The taste was good but very dry (mouth feeling).
Is this normal?
Greetings from Germany🤗
Hey Michaela, I personally didn’t find them dry, but they are more robust than a soft wheat wrap for example. You could add some olive oil, or psyllium husk to give them a bit of extra elasticity if you’d like 🙂
I’m really looking forward to trying these! What crepe pan are you using?
Hope you love them! I’m using Green Pan 🙂
I thought lentils always had to be cooked? Or does the frying count?
We are using split red lentils which cook very quickly, here they are soaked, and blended with water, the cooking time on the pan is enough 🙂
Can you refrigerate it the batter and use as needed?
Thank you.
I would recommend cooking them all, and reheating on a pan as needed. The batter tends to thicken otherwise.
Do you think the quinoa could be substituted with another grain? I’m thinking Freekeh, Barley or Bulgur. Or is there something specific about quinoa? Thanks
I have not tried, let us know if you give it a go 🙂
You don’t cook them correct ? Just use dry on both but rinse well ?
yes they are soaked from dry 🙂
SERIOUSLY???? These are absolutely delicious…I just made a batch and my husband and I devoured them with hummus…thank you so much for this amazing recipe, I LOVE there are only 2 ingredients…they have a fantastic nutty flavor and next time I will spice them up with some chipolte powder…thanks again…everyone should try these!
Thanks so much Jodi, so happy you and your husband loved them!
Can I use an immersion blender or will the batter not be smooth enough?
I rarely use an immersion blender, but I’m not sure you would be able to get it smooth enough. If you want to try I would recommend soaking for the full 7 hours so they are extra soft. Let us know if you try 🙂
It worked well! I did soak it for a long time. Took me a few tries to get the knack of flipping them but really enjoyed how they turned out!
Amazing, so happy you liked them!
Can you store the batter and make wraps as needed?
I would not recommend as the batter will thicken, you can keep the cooked wraps in the fridge for 4 days, and reheat on the pan 🙂
Can you let me know if I need to add baking soda or baking powder?
No, no need, just the ingredients listed in the recipe 🙂
do you have the nutritional information per wrap for me? 🙆🏼♀️
Just under the instructions, click the little arrow next to “Nutritional Information” 💚
Easy to make, healthy, and so tasty! I was even able to get some of my pickier family members to try these wraps- and they really liked them. Thanks for sharing yet another great recipe!
So happy to hear you and your family members liked them 💚
Can I use brown lentils? Thanks!
I have not tried bit I’m not sure it would work well in this case
Hey can these be frozen, stored and then reheated?
I have not tried freezing.You can 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 🙂