With only ONE main ingredient, this wrap is quick to make, so it’s perfect for breakfast, a snack or even a weeknight dinner. With its fluffy, light and pliable texture, the choice of fillings and ideas are endless. Today, we will be working with lentils.
Lentils are made up of over 25 per cent protein and are low in calories and high in iron, folate and polyphenols (which also help to improve blood sugar levels). Having lentils each day increases levels of good (HDL) cholesterol and significantly reduces levels of bad (LDL) cholesterol and triglycerides.
Lentils are seeds, so if you are sensitive to high-FODMAP foods such as beans, onions or garlic, this could be great for you!
So what’s the catch? Well, the catch is that you need to get the cooking technique and measurements right. And if you’re not good at flipping pancakes, just keep trying.
This recipe is suitable for gluten-free, vegan, plant-based, grain-free, dairy-free, nut-free, sugar-free and egg-free diets.
Serves: makes 4 wraps
- 1 cup red lentils
- 1 cup water
- salt and pepper (optional)
- any spices, oils or herbs that you wish
- Soak the lentils for a minimum of 4 hours. They will expand quite a bit during this process. I like to put them in a large jar of water overnight. When ready to use, rinse until the water runs clear.
- Place the lentils in a high-speed blender and cover with just enough water (decide on the thickness of the wrap you want). Blend until smooth.
- Equally pour out the batter into a non-stick skillet and simmer on medium heat (cooking oil here is optional to taste). Be patient and don’t touch. Cover with a lid and leave for 3 min. Repeat for each wrap.
- Uncover and carefully release the sides with a spatula, then flip as a whole and cook for a further 3 min.
- Once flipped, you can then add in your fillings and fold over exactly like you would an omelette. Or leave as is to create a flat wrap and add in some salad leaves, tomato, grilled tempeh, grilled aubergine, vegan cream cheese or pesto – the choice is yours!
- Enjoy the sweet, nutty flavour as is or feel free to add in anything you like to the batter before cooking for texture and taste.
- Once you master this recipe, try out different varieties of lentils – brown, green, puy, beluga or yellow.
- Make the wraps in bulk, then freeze (three months) or refrigerate (four days max) for even easier meals.
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