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“I can’t believe I made these and they turned out great! I was 50% sure I’d fail at these but not only were they a success they were actually really easy and oh so yum!! Definitely be making these again”
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).
- 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.
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
Per Serving/Portion
FAQ
Can I make this recipe oil-free?
Any tips for the perfect consistency?
Can I add other spices?
What can I serve with these wraps?
Can I freeze these wraps?
How long do they keep in the fridge?
Can I use canned or cooked lentils instead of dry?
Can I use other lentil varieties like brown or green?
What if I’m allergic to lentils?
My wraps are breaking when I roll them, what should I do?
Can I make the batter ahead and cook the wraps as needed?
If you love this recipe, try our one-ingredient red lentil tofu.
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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 🥰