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!
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) split red lentils - dry
- ¼ cup (42.5 g) quinoa - dry
- 1 cup (236.59 ml) water
- ½ tsp (3 g) sea salt flakes - or add spices of choice
- 1 tsp (4.93 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.
Thank you for such an easy & yum recipe.
I soaked overnight but my quinoa only partly liquidised. The batter still worked though.
Any tips so that the quinoa is fully liquidised (as per the recipe)?
Hi Vicki, I’m so glad you enjoyed the recipe 💚 If the quinoa wasn’t fully blended, it’s usually just the blender speed; running it a bit longer or on a higher setting should give you a smoother texture. There’s also a possibility that a smaller model may not be powerful enough to blend it through. Hope that helps 🙂
They are delicious, I keep the blended mixture in the fridge , and make fresh every day. I use a smidgen of oil in a non stick pan. (A wipe with a little oil on kitchen paper ) They hold together really well, even wrapping a warm chickpea and aubergine curry without disintegrating. Perfect. Thank you 🙏
That sounds perfect, love that you’re making them fresh each day and using just a touch of oil! So glad they’re holding up well, even with a warm curry. Thanks so much for sharing 💚
Tried these with red lentils and hulled buckwheat groats, they turned out pretty good but noticed they weren’t as flexible without breaking or tearing. But honestly definitely delicious and will try them again with spinach mixed in since I saw a variation with spinach and buckwheat. Might try adding an egg to the mix since I’m not strictly vegan.
So happy you’re enjoying the recipe! Thank you for sharing your substitutions 💚
Can’t wait to try this .
Hope you love it 💚
Can I use canned lentils?
Thank you for this recipe!
Not for this recipe, it needs to be dried lentils, but it can also work with just quinoa if you’re out of lentils 💚 Hope you love it!
Does it have to be red lentil? Any other variety?
I’ve only tried it with red lentils, let us know if you experiment 💚
Thank you! Is there a substitute for lentils? I am allergic to lentils and peas. Thanks!
Hi veg, you might prefer our quinoa or buckwheat wrap in that case 🙂
https://plantbaes.com/2-ingredient-buckwheat-spinach-wraps-gluten-free/
https://plantbaes.com/turmeric-quinoa-wraps/
Do you think I could use a non-stick Cuisinart Griddler with the smooth side (similar to a George Foreman grill) rather than a skillet?
If it’s flat (not the raised grilled one) I think it should work! Make sure to use a ladle to flatten and shape the wrap straight away 🙂
Is it 1/4 cup of batter for each wrap, or 1/4 of the batter, as written in the recipe?
Hi Susan, it’s as written, so 1/4 of the batter per wrap. But feel free to adjust the size if you prefer smaller ones! 💛
Thank you for the health recipe
You’re most welcome! So happy you liked it 💚
Taste is good but I need more practice making crepes.
How many 1/4 cup servings does this make?
Hi Tiffany, I’m glad you enjoyed them! This recipe makes 4 large wraps / 4 servings 💚
Nutritional information?
Thanks
Click “nutritional information” under the recipe instruction to unveil, we keep them hidden as numbers do not serve everyone 🙂
Do you use equal amounts of lentils and quinoa and how much.
The full recipe is at the end of the blog post, hope you love it!
Thank you so much for this recipe, and the one with chia seeds. Just starting on the anti-inflammatory track after an autoimmune diagnosis. May I ask if these can be frozen.
Hey Kaye, sorry about your diagnosis, I’m so happy the recipes are helpful to you! You got this 💚
I, actually, make this wraps every sunday, and use it for breakfast on work during the whole week – delicious, and full of protein, just what I need ❤️
That’s awesome!!
Can you freeze or keep them in the fridge – if so how long do they last?
Thank you
How long can you store these tortillas? Can you freeze them?
You can keep them in the fridge for up to 5 days, reheat slightly before using so they do not break 🙂
Thank you, thank you ,thank you. They are amazing and will definitely be a stable in my household.
Thanks so much Sandy! I’m so happy to hear that 💚
I follow a vegan and gluten-free diet. It’s challenging to find simple ingredients, but this recipe is both easy and straightforward. Aside from the soaking time, the cooking time is very short. I’ve fallen in love with this recipe.
Hey Nao, I’m so happy this recipe is helpful to you! Thank you for the review 💚
Wow, very excited to try this recipe!!
Thank you
So happy to hear that! Hope you love it 🥰
Hi! Another kind of lentis works?
I only recommend split red lentils for this one 🙂
Omg SO easy to prepare and so yummy! I’ll definitely be making again!!
Hey Ida, thanks for your comment! I’m so happy you loved it 💚
I’m looking forward to trying this! I’d like to use them for meal prep. Will they last 5 days in the fridge?
Hey Hanna, they will last 4 to 5 days in the fridge, I recommend keeping them in a cloth and warming up before using 🙂
Can these wraps be frozen?
Yes you can freeze them in between sheets of parchment paper to prevent sticking.
Hiya Naomi, can you store the mixture in the fridge, please?
Thank you! Only have cast iron pans. What brand non stick you recommend/have yourself. Trying to stay a way from Teflon.
I am so over the moon with these. I love bread and wraps but they always bloat me up.. these are amazing and I know I’m getting what I need nutritionally. I have packed them with roasted vegetables and chicken, tuna and avocado. And I love Siracha sauce on them. Can’t than k you enough.
Hey Charlene, wow I’m so happy you loved them so much! Thank you for the lovely comment 💚 If you have not already check out the buckwheat bread recipe, I think you might like this alternative 🙂