I Tried This Simple Recipe for 2-Ingredient Lentil Wraps and They’ve Officially Been Added to My Rotation of Grain Alternatives

Over the past few years, I’ve gone from being someone who couldn’t imagine a life without bread, rice, and pasta to someone who regularly replaces these former favorites with grain-free or low-carb alternatives. So when I came across this recipe for lentil wraps on TikTok, I was immediately interested.

Not only is the recipe cheap and simple — requiring only lentils and water — but it also presents another use for these versatile beans. Lentils have been called a “secret superfood” due to their many benefits. And it certainly doesn’t hurt that I love lentils anyway.

Get the recipe: Lentil Wraps

This easy recipe will deliver eight wraps. You’ll start by soaking one cup of red lentils in two cups of water for at least three hours. You’ll notice the lentils expand while absorbing some — but not all — of the water. Next, pour the beans and water into a blender and purée to a smooth consistency. I used a standard blender for about two minutes, until the mixture had the consistency of waffle batter.

Pour a small amount of batter onto a nonstick frying pan or griddle, and spread the mixture into your desired shape. In the example I found online, TikToker Vanessa H. spread her batter by moving the frying pan around; but I used a spoon to create a fairly even layer shaped like an oval. From there, the preparation is pretty much the same as making pancakes: Wait until the bubbles in the batter start to pop, then flip and cook on the other side. Once ready, remove and enjoy.

Because the original TikTok post did not offer any directions regarding timing or measurements — beyond the amount of water and lentils to use — this was a trial-and-error recipe. After my third wrap, I realized mine were a little thicker than the ones in the video and proceeded to spread the batter out a little thinner. Watching the video again after the fact, I realized I may have needed to run the mixture through the blender a little longer, as Vanessa’s batter appears to have a more liquid consistency than mine did.

When I saw these wraps, I automatically thought of roti canai — an unleavened flatbread eaten in several Southeast Asian countries, as well as parts of the Caribbean and Africa. Roti is usually paired with curries and vegetable dishes, so I ate mine with one of my favorite Indian dishes, baingan bharta, a fire-roasted eggplant mash.

In terms of consistency, my wraps were a little more spongy than roti; but otherwise, the substitution worked perfectly. While the wraps do retain a faint lentil taste, the absence of other spices means you can use it to accompany pretty much any flavor profile.

I wouldn’t recommend using these wraps as a substitute for tortilla wraps, but I will definitely be using it as my low-carb alternative to roti canai moving forward.

1. Make sure to pick up red lentils. Unlike green and brown lentils, red lentils usually come halved and shelled, which makes them easier to cook and otherwise manipulate. Once you’re done with this recipe, if you decide to use the leftover lentils in a different dish, be mindful that these tend to break down during the cooking process. For this reason, they’re often used as a thickening agent in curries, dals, and soups.
2. Treat these like pancakes when they hit the pan. Just like with pancakes, until you get really comfortable with this recipe, your first wrap will likely be a throwaway. If the batter sticks as you’re attempting to flip it over, give it a few more minutes on that side.
3. Don’t try to save the batter. Instead of trying to figure out how to thin out your batter if you don’t need eight wraps all at once, I would suggest cooking everything. You can cover your cooked wraps in aluminum foil and store them in the fridge. To reheat, just wrap in a wet paper towel and microwave for 30 seconds.