Recipe: Crispy Lentil Wraps *vegan *.

Are you looking for a little variety on your lunch plate? Then treat yourself to these homemade lentil wraps. A delicious recipe for delicious and vegan tortillas - without wheat.

Are you sitting there right now, too, already thinking about your next lunch? I felt the same way recently. Pasta or rice again? No, not today!

Because today I want to introduce you to a very special recipe that I created for a dear friend. She has problems with gluten and can not eat traditional tortillas. There must be a simple DIY alternative, right?

Yes, there is. Namely, I prepare the dough from legumes. Lentil wraps not only look really great, they also have a lot to offer. The patties keep you full for ages and have a very special flavor.

In fact, I find them much better tasting than the store-bought wraps from the supermarket.

Big plus: in just 10 minutes, the red lentils* Pancakes on the table.

You can fill them with whatever your fridge has to offer, I'll tell you my favorite combination right now in the recipe.

What ingredients do I need for lentil wraps?

Before we get right into the recipe, let me tell you a few words about the ingredients.

Lenses

They form the basis of these delicious dough patties. If you want to prepare tortillas from them, you have to think a little ahead. Because the lentils must be soaked for at least 2 hours - better yet 3 hours.

Take yellow or orange (red) lentils for this. This is not only visually a huge difference, but also in the production. Red lentils* are peeled and therefore absorb liquid particularly quickly. The water makes them very floury and creamy.

If you use classic dark lentils, you have to soak them overnight - for at least 6 hours. If only because the eye eats along, I would always opt for the red or yellow variant.

Lentils have tremendous nutritional value and should be a regular part of your diet. Because most hardly know a recipe with it, I have made it my business to present a few ideas. That's how I came up with the idea of protein-rich lentil tortillas.

The legumes keep you full for a very long time, prevent cravings and are an excellent vegan source of protein. On 100 grams come about 26 grams of protein, which makes them in no way inferior to animal protein sources.

Red lentils* Pancakes have a nutty and slightly sweet taste.

As a big lentil fan, you'll love this too:

• Red lentil fritters
• Curry lentils spread
• Lentil balls in curry sauce
• Lentils Bolognese
• Veggie lentils stew

Water

Lentils soak up like sponge. That's why you need to double the amount of water on the legumes. By the end of the process, they've pretty much absorbed all the liquid. They will become paler and really nice and crumbly.

They will soften a little faster if you use lukewarm water instead of ice-cold water. But you still need to allow two hours.

Salt and pepper

All we need for seasoning the lentil wraps is salt and pepper. It is better to use them sparingly and instead season more in the filling.

Optionally, you can add a little curry powder to the dough. This provides an even more intense color and flavor.

This recipe is

• vegan and therefore free from lactose and egg
• gluten free
• High in protein (protein rich)
• long satiating
• the perfect fitness recipe
• also ideally suited for novice cooks

Recipe: Lentil wraps (gluten free)

If you've never made lentil wraps or wraps in general yourself, you've come to the right place. Because here you will find a very detailed tutorial in which I explain step by step how to proceed.

If you want to know the exact nutritional values or are interested in the calories per wrap, you can find the exact information at the end of the post, as well as an abridged version of the recipe.

Ingredients

• 200 g red lentils*
• 320 ml water
• 1/4 tsp salt
• 1/4 tsp pepper
• Olive oil for frying

Also: bowl, Blender*, frying pan and spatula.

1. soak lentils

In order for the lentils to become a smooth paste, we soak them in water. Use red or yellow lentils and put them in a bowl.

Rinse them with cold water until it runs clear. Pour them through a sieve and let them drain.

Now pour tap water over them and set them aside. Over the next two hours they will soak up the water. Cover the bowl with a plate or a soup pot lid.

Let the lentils soak overnight, then put them in the refrigerator.

2. prepare dough

Pour off the water. Pour in 320 ml of fresh water. Now puree the lentils with a Blender* until no more pieces are visible. Season with salt and pepper. Use freshly ground pepper from the mill.

Now you have a smooth, supple and very high-fiber dough, which should be quite thick. If it is not, add a tsp. Cornstarch* or potato starch.

The color of the dough is a beautiful light orange.

3. lentil wraps fry

Turn on the stove to medium heat and add a little olive oil to the pan. Use one ladle of batter per wrap (depending on the size of the pan).

It's best to try out how much dough is optimal. The tortillas should not be too thin, otherwise they will break when turned. But they should also not be too thick.

Spread the batter evenly with the soup ladle and shape the wraps by swirling the pan.

Once the top side starts to firm up, it's time to flip. Flip the pancake with the spatula and fry it from the second side.

Brown the gluten-free wraps for about one minute per side. Repeat the process until all the lentil pancakes are baked.

Then stack them on a large plate and let them cool slightly.

4. fill tortillas

Fill the wraps with anything you like. If you like it crispy, treat yourself to some tortilla chips. If you still lack ideas for the filling, I have compiled a whole list for you here.

My wraps are filled with

• Smoked tofu
• Vegan yogurt dip
• Paprika
• Baby spinach
• Carrot shavings
• Avocado

What filling fits in the lentil tortillas?

Basically, you can use whatever you feel like. If you're still lacking inspiration, here's a list of delicious ingredients that can be turned into tortilla filling.

• Fresh vegetables: bell bell pepper, cucumber, radish, avocado, shredded carrot, pea pods, sprouts, tomato, lettuce, spinach.
• Roasted vegetables: zucchini, eggplant, oven vegetables, onion, red cabbage, garlic
• Mushrooms: shitakee, mushrooms, oyster mushrooms, chanterelles
• Meat and fish: anything that tastes good. Very tasty for all non-vegans: shrimp.
• Cheese and vegan cheese
• Sauces based on (vegan yogurt)
• (Vegan) mayonnaise
• Ketchup, salsa, tomato sauce, guacamole, hummus
• Spices: Paprika powder, soy sauce, curry powder
• Smoked tofu, tempeh
• Nuts and seeds: Hazelnuts, almonds, walnuts, Flaxseed*, sesame seeds, sunflower seeds, pumpkin seeds
• Beans, rice, corn
• Basil pesto
• Herbs: parsley, dill, coriander

As you can see, there are no limits to your imagination. Allowed is what tastes and especially what can be found in your pantry and refrigerator - in red lentils* Pancakes really fit everything.

What you should know about preparation of lentil pancakes

• Soak: You can soak the lentils well overnight or in the morning after getting up and then have a very full meal at noon.
• StoreYou can also keep them after frying and eat them later. To do this, be sure to cover them after they cool and store them in a cool place. Before eating, warm them up quickly in the microwave or in a frying pan.
• Thick dough: If the dough is too thick to form tortillas on, add a little more water to the dough and stir the ingredients until smooth.
• Thin dough: If the dough is too thin, add a little corn or potato starch to the dough.
• Temperature: Fry the wraps over medium heat or they will burn before you can flip them.
• SupplementIf you don't want to stuff them in the classic way, you can eat them with curry instead of naan bread. They also go wonderfully with goulash and vegetable stews.
• Sweet toppingIf you like it sweet, spread them with cream cheese, jam, fresh fruit, chocolate spread or nut puree. If you plan to do this, however, you should add salt and pepper to the dough with Cinnamon* replace.
• Turn over: Do not forget to use a little olive oil with each serving, it prevents the lentil pancakes stick. Once bubbles appear on the surface and the dough becomes firm, it's time to flip.

How can I store wraps?

If you have lentil pancakes left over, you can simply put them in the refrigerator. It is important that they are completely cooled and that you cover them. Because they contain so few ingredients and no animal additives, they can be eaten for 3 days without any problems.

Freezing the tortillas is not so good. In my attempt, they became crumbly after thawing. But that may also be because I didn't let them thaw in the fridge, but on the sideboard. They probably dried out in the process.

And here, as promised, is the short version of the recipe with exact nutritional information and a delicious idea for the filling.

Our conclusion

You don't have to buy tortillas. You can make them yourself from lentils, water and salt in no time. Lentil pancakes keep you full for a long time, provide a lot of fiber and taste much better than the store-bought version from the supermarket. You can fill them as you like or eat them with curries and stews.

Good luck and enjoy!

To browse further:

• Juicy kidney bean burger: the delicious 10 minute veggie burger
• Cooking pumpkin in the oven - Delicious pumpkin wedges from the oven
• The most delicious plum compote in the world + preserving instructions

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