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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 :)

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High protein, high fibre, gluten and dairy free.

If you’re looking for a nutritious, gluten-free, flat bread, tortilla or wrap, these homemade green lentil wraps are a must. They’re packed with fibre and plenty of plant-based protein. They also grain-free, dairy-free, and vegan. All you need is green lentils, plus some water and salt. Whether you’re on a budget or simply looking for a tasty way to incorporate more plant-protein into your diet, green lentils are an economical and delicious flour alternative.

Green lentil wraps have a subtle, yet tasty flavour that naturally pairs with savoury food. Use them just like you would any wheat-based wrap. They are surprisingly strong, soft and pliable, making them perfect for salads, burritos, tacos, curries and much more. If you enjoy these, be sure to try our red lentil wraps too!

Plan ahead, although green lentil wraps are quick and easy to make, green lentils do require soaking. Soaking green lentils will make them blend better, more tender and more flavourful. Soaking will also help to remove the anti-nutrients in the lentils and improves their digestibility. Soak them for a minimum 4-hours or up to 8 hours or overnight. After soaking, the high-powered Vibe Blender System will reduce green lentils to an ultra-smooth batter in under a minute.

You can prepare the batter up to 2 days in advance and store it in an airtight glass container in the fridge. Cooked wraps will last 3 days, sealed in the fridge and can be stacked and stored frozen for 3 months.

Makes: 6-8 wraps depending on the size.

Green Lentil Wraps

Luvele

Rated 5.0 stars by 1 users

If you’re looking for a nutritious, gluten-free, flat bread, tortilla or wrap, these homemade green lentil wraps are a must. They’re packed with fibre and plenty of plant-based protein.

Ingredients

1 cup green lentils
Water for soaking plus a pinch of salt
1 – 1 ½ cups of water for blending
½ teaspoon of salt
Ghee, coconut oil or olive oil for cooking

Directions

Place the lentils in a bowl with approx. 2 cups of water and a pinch of salt. Remove any dirt or debris that might float to the top. Leave to soak at room temperature for minimum 4 hours (or overnight)
Drain the lentils, discarding the soaking water but do not rinse.
Place the lentils in the Vibe Blender System. Start by adding 1 cup of water. Secure the lid on and blend on nut mode for 40-60 seconds. Blending time will depend on how long you soaked the lentils for.
Stop and scrape down the sides and inside the lid. Check the consistency. Add more water if it’s too thick.
Blend for another 20 seconds. The batter should be smooth and runny but slightly thick and foamy.
Set the batter aside for 10 minutes before cooking. Green lentil wrap batter will thicken after blending. Assess the consistency after resting. Start by cooking with thicker batter then add more water if it’s needed. Each time you add water, blend for 10 seconds. If the batter becomes accidently too thin you can add some rice flour.
Cook green lentil wraps in a good non-stick or well-seasoned cast-iron pan. Heat the pan and lightly oil the surface with ghee, olive or coconut oil.
Lentil batter will not behave like crepe batter, and it won’t naturally spread when you rotate the pan.
Pour 1/3 – 1/2 cup of batter in the centre of the pan. Use the back of a spoon, a spatula or crepe spreader to spread the batter in a circular motion outward.
If the pan is too hot the batter might split and break when you try and spread it. Don’t worry, you can fill in the holes with a dollop of extra batter. Cook for 2 minutes or until the sides are dry and lift. Flip and cook for an extra minute or until set.
Transfer the wraps to a wire cooling rack before stacking.
Stir the batter between cooking each wrap, then repeat the cooking process with the remaining batter.
Enjoy green lentil wraps warm or cold. Reheat wraps on a tray in the oven or in a hot pan on the stove top.
Store green lentil wraps for 3 days in the fridge or freeze for 3 months.