Barb Hodgens
Barb Hodgens

Barb Hodgens loves to cook with alternative, healthy whole food ingredients, with a focus on gut health. Barb has overcome her own gut health issues through healthy eating. Share your ideas, comments and photos at the end of this post :)

red lentil wraps


Grain free, nut free and dairy free, these delicious wraps pack a massive protein punch and are strong and flexible enough to tame any filling you care to throw into them. Create them small or large. They are very pliable, so bend, fold or roll them for tacos, wraps and tortillas or just use them as a tasty sponge to mop up curries and sauces.

Lentils have been a staple of Middle Eastern and Indian cuisine for thousands of years and are one of the greatest functional foods on the planet. For vegetarians, they are an important source of nutrition and contain the highest amount of protein originating from any plant. These red lentils (which are actually orange) are an inexpensive pantry gem that stay shelf stable with goodness for years! 

Best of all, this recipe is super simple. You just need to soak the lentils, blend everything together  into a batter and then cook them just as you would a pancake. They have a very delicate nutty flavour and are a versatile favourite in our house.

red lentil wraps

Makes 6-8 wraps


1 cup red lentils (uncooked)
2 cups water
½ teaspoon salt
1-2 teaspoons maple syrup (or honey)
½ teaspoon of garam masala
Coconut oil or ghee for cooking (optional) 


1.   Tip the lentils into a sieve, and rinse under running water
2.   Combine the rinsed lentils and water in the blender jug and let stand for 1 – 2 hours. Note that leaving them soak for longer or over-night will not affect the batter.
3.   DO NOT drain the lentils.

red lentils vibe blender

4.   Add the maple syrup (or honey), garam masala and salt then blend on ‘nut mode’ for 30 seconds.
5.   The batter will look fluffy after blending, however when the batter rests the ground lentils sink to the bottom and collect around the blades. To ensure the lentil batter remains an even consistency, stir the batter before pouring.
6.   Heat a heavy based, well-seasoned, non-stick pan to medium heat.
7.   Brush with a fine coating of your preferred oil. If you have a well-seasoned pan, the wraps can be cooked without oil.
8.   Once warm, pour approx. ¼ cup of batter into the centre of the pan.
9.   Lift and rotate the pan to guide the batter to the edges and into a circular shape. Thinner wraps work best.
10.  Cook for about 2 minutes or until the surface looks dry then slide a spatula underneath and flip. Cook for a further 1-2 minute. Leave a little longer for a crispier wrap.
11.  Transfer to cooling rack and cool completely.
12.  Stir the batter then repeat the cooking process with the remaining batter.
13.  The cooled red lentil wraps can be stacked and stored air-tight in the fridge for up to 5 days or frozen for up to 6 months.
14.  The wraps are delicious cold but can be reheated on a tray in the oven.


red lentil wraps