This Trader Joe’s Lentil Wrap is a healthy and easy recipe, which is made with just two simple ingredients: red lentils and vegetable broth. It’s a naturally gluten-free and vegan alternative to tortillas, ready in about 30 minutes, plus soaking time.
Jump to RecipeTrader Joe’s Lentil Wrap Ingredients
- ¾ cup (150 g) dry red lentils
- 1 ½ cups (360 ml) vegetable broth (or water + 1/2 tsp salt)
- Oil, for cooking
How To Make Trader Joe’s Lentil Wraps
- Rinse and Soak the Lentils: Rinse the dry red lentils in a sieve under cold running water. Transfer the rinsed lentils to a blender with the vegetable broth (or water and salt). Let them soak for 3 to 4 hours.
- Blend the Batter: After soaking, blend the mixture on high for about 2 minutes, until you have a completely smooth, lump-free batter, similar to a thin pancake batter.
- Cook the Wraps: Heat a little oil in a non-stick skillet over medium-low heat. Pour in enough batter to create a thin layer across the bottom of the pan, using the back of a spoon to spread it if needed.
- Flip and Finish: Cook the wrap for about 3-4 minutes on the first side. When the edges start to pull away from the pan, flip it over and continue to cook for another 1-2 minutes.
- Serve: Transfer the finished wraps to a plate and cover them with a damp kitchen towel to keep them soft. Repeat with the remaining batter, adding more oil to the pan as needed. Enjoy the wraps with your favorite fillings.
Recipe Tips
- How to get a smooth batter? Soaking the lentils for the full 3-4 hours is the most important step. This softens them completely, which allows them to break down into a perfectly smooth batter in the blender.
- Why did my batter get too thick? The lentil batter will naturally thicken as it sits. The recipe recommends giving the batter a quick pulse in the blender between cooking each wrap. You may also need to add another splash of water or broth to bring it back to a thin, pourable consistency.
- Can I add other seasonings to the wraps? Absolutely! For savory wraps, the recipe notes suggest adding a pinch of garlic powder, onion powder, or smoked paprika to the batter before blending for extra flavor.
- Can I use a different kind of lentil? You can use brown lentils, but they are tougher and will require a much longer soaking time, at least 10 hours. Red lentils are ideal for this recipe because they soften quickly and have a milder flavor.
What To Fill Lentil Wraps With
These high-protein, flexible wraps are a fantastic healthy base for all kinds of fillings. Try them with:
- Hummus, fresh spinach, shredded carrots, and cucumber for a classic veggie wrap.
- Scrambled eggs and avocado for a breakfast burrito.
- Curried chickpeas or a lentil dal.
- Your favorite taco fillings, like seasoned ground meat or black beans.
How To Store Lentil Wraps
- Refrigerate: Store the cooked and cooled wraps in an airtight container or a zip-top bag in the refrigerator. They will keep for up to 4-5 days.
- Reheat: You can enjoy them cold, or gently reheat them in a dry skillet for a few seconds on each side or in the microwave.
Trader Joe’s Lentil Wrap Nutrition Facts
- Serving: 1 small wrap
- Calories: 95 kcal
- Carbohydrates: 15g
- Protein: 5g
- Fat: 1.5g
- Sodium: 150mg
Nutrition information is estimated and may vary based on ingredients and cooking methods used.
FAQs
Yes! When cooked correctly, they are surprisingly soft and flexible, just like a traditional tortilla, making them perfect for rolling and folding around your favorite fillings without breaking.
Yes, you can soak the lentils and blend the batter a day in advance. Store it in an airtight container in the refrigerator. Just be aware that it will thicken, so you’ll need to whisk in a little extra water to thin it out before cooking.
A high-powered blender is highly recommended for this recipe to get the batter completely smooth. A standard blender will also work, but you may need to blend for a longer period of time.
Try More Recipes:
- Trader Joe’s Matcha Latte Recipe
- Trader Joe’s Chocolate Chip Cookie Recipe
- Trader Joe’s Yellow Curry Recipe
Trader Joe’s Lentil Wrap Recipe
Course: BreakfastCuisine: GlobalDifficulty: Easy10
servings5
minutes25
minutes95
kcalAn incredibly easy and healthy 2-ingredient recipe for soft, flexible wraps made from just red lentils and water, perfect for a gluten-free tortilla alternative.
Ingredients
¾ cup (150 g) dry red lentils
1 ½ cups (360 ml) vegetable broth (or water + 1/2 tsp salt)
Oil for cooking
Directions
- Rinse the red lentils, then transfer them to a blender with the broth or water.
- Let the lentils soak in the liquid for at least 3-4 hours.
- Blend the mixture on high for about 2 minutes, until the batter is completely smooth.
- Heat a little oil in a non-stick skillet over medium-low heat.
- Pour enough batter to make a thin wrap, spreading it with a spoon.
- Cook for 3-4 minutes, then flip when the edges pull away from the pan and cook for another 1-2 minutes.
- Repeat with the remaining batter, keeping the finished wraps covered with a damp cloth.
Notes
- The most important tip for a smooth batter is to allow the red lentils to soak for the full 3-4 hours.
- The batter will thicken as it sits, so you may need to whisk in a splash of extra water between cooking each wrap to maintain a pourable consistency.
- For savory wraps, feel free to add your favorite spices, like garlic powder or cumin, to the batter before blending.
- These wraps are naturally vegan and gluten-free, making them a fantastic healthy option for everyone.
