Red Lentil Wraps (Dosa inspired)

Author: Sarah Cobacho

Published: March 1, 2022

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Dosa Red Lentil Wraps

Friends, this might be the best way to eat lentils yet! I am absolutely mind-blown at how accessible this simplified version of the Dosa, made from red lentils, is and how well it worked. I kept seeing these wraps popping up on my feed, and if you know my love for legumes, you know I had to give it a go.
This is a game-changer and will be heavily featured on my lunch rotation going forward. I’m always looking for some easy lunches to meal-prep, and this is it.

You can make a few at a time, roast a bunch of veggies, store them all in the fridge, and serve them later with a bit of hummus (such as our beetroot hummus), some baby spinach and a bit of sauerkraut for some fermented food. And that’s it. Absolutely brilliant. You could also flavor them with some spices. The possibilities are endless.

I made 4 large wraps out of 1 cup of lentils. Each wrap gets you 11.5g of protein, is naturally gluten-free, and only costs around 19 cents to make. How awesome is that? As you can tell, I am very excited about this new trend. Will you give it a go?

Nutrition Highlights

As we are only using a handful of ingredients for this one, we want to make the most of it and get the most of their health benefits. That’s why we recommend soaking the lentils for 6 hours; this will help get the best texture for our wrap, prevent bloating, and maximize nutrient absorption.

Should I be concerned with phytic acid? Soaking helps reduce the level of phytic acid, which will make some minerals such as iron, calcium, and zinc more bioavailable, meaning they are more easily absorbed in the intestines. Saying that, there is A LOT of fear-mongering about phytic acid online, and it is definitely not something worth obsessing about. So, what is phytic acid? Phytic acids (or phytates) are a compound present in nuts and seeds, whole grains, and legumes. It is not digested by the human body and binds to some minerals, making them harder to absorb. Preparing methods such as cooking, sprouting, soaking, and pickling food breaks down the phytic acid. Furthermore, it has been shown to possess beneficial anti-inflammatory properties. So, this is not something I’d be concerned about unless you have a deficiency in one of those minerals and are actively looking to increase your intake.

Does soaking beans help with bloating? Beans contain oligosaccharides, which our body cannot break down. This results in undigested oligosaccharides in the large intestine, which can cause gas, flatulence, and bloating and can be quite uncomfortable. Soaking beans in a large volume of water for, ideally, 16 hours greatly reduces the amount of discomfort you could experience when eating beans. Make sure to discard the water, as that’s where the oligosaccharides will accumulate. If you’re experiencing discomfort, changing the soaking water multiple times might also help. For the same reason, we recommend discarding the liquid in canned beans and rinsing well before use.
Lentils typically have a lower oligosaccharide content than other beans. However, we still recommend soaking, especially if you’re new to including beans in your diet or are prone to bloating.

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).
    Topping Ideas: I love to use a delicious sauce such as our Caesar Salad dressing or a tahini sauce, chopped cucumber, shredded cabbage with lemon juice, roasted vegetables, tofu and creamy avocado.
  • 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 lentils? Check out our Turmeric Quinoa Wraps recipe.
  • Mix it up: Try our 2-Ingredient Quinoa-Red Lentils Wraps for a delicious texture and a combo of whole grains and legumes (ideal to build a nourishing and balanced meal!)

How To Cook Your 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.
Dosa Red Lentil Wraps

Dosa (Red Lentil Wraps)

4.8 from 10 votes
Red lentil dosa wraps are a game-changer for easy and nutritious lunches. Made from a simple batter of blended red lentils, these wraps are protein-packed, versatile, and budget-friendly. Serve them with your favorite fillings like hummus, roasted veggies, spinach, and sauerkraut for a delightful and customizable meal.
Sarah Cobacho (plantbaes.com)
Prep Time15 minutes
Cook Time10 minutes
soaking 6 hours
Total Time6 hours 25 minutes

Video

Servings 4

Ingredients

  • 1 cup split red lentils
  • 1 cup water
  • 1 tsp sea salt flakes
  • 1 tsp olive oil (optional)

Instructions

  • Rinse the lentils until the water runs clear.
  • Soak in a large volume of water for 6 hours to overnight.
  • 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, 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.

Per Serving

Calories 171kcalCarbohydrates 30gProtein 11.5gFat 1gSodium 592mgFiber 5gVitamin A 28IUVitamin C 0.82mgCalcium 23mgIron 3.5mg
COURSE Household Staples
CUISINE Indian-Inspired
KEYWORDS Healthy, Healthy Wrap, Vegan, wrap
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12 Comments

      1. They worked! Ate with roasted veggies, avocado, etc. Delicious! Will make the buckwheat spinach version next! Thank you.5 stars

  1. Yikes, I’ve soaked my lentils and about to put them in the blender. Is it 1 cup of pre-soaked lentils or after soaking? Obviously, the volume of lentils is obviously much greater after soaking.
    Thanks!

    p.s. the harissa cauliflower is just out of the oven and delicious!

      1. Thanks so much for responding. Have to say that I’ve been a vegetarian for 30+ years & never before found such a robust collection of recipes so delicious, so quick and easy and so inspiring. Thank you and please keep them coming.

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