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1-Ingredient Red Lentil Tortillas {Grain-Free, Vegan}

Amazing 1-ingredient red lentil tortillas that are grain-free, oil-free, vegan, high in protein (6.5 grams) & high in fiber (7 grams) each. You only need red lentils (plus some tap water and optional salt). 

a stack of red lentil tortillas on a white plate

Mondays need some “wow.” And do I ever have some!

First, a question: do you have some split red lentils in your pantry?

a small white dish of red lentils

If yes, and so long as you also have some water and salt in the house, you have everything you need to make my (and, soon to be, your) favorite new recipe: Red Lentil Tortillas.

overhead shot of red lentil tortillas on a white plate, surrounded by dried red lentils

Simply Amazing 1-Ingredient Red Lentil Tortillas

I am crazy about these tortillas. Their flavor is a cross between a corn and a flour tortilla, which tastes delicious and delectable with any topping or filling (savory or sweet) you can imagine.

They are tender, too. Despite having no added oil, they are very pliable, so bend, fold or roll them for tacos, wraps, roll-ups, enchiladas and more. They are hearty, to boot: these are not crepes posing as tortillas, they pass California and Tex-Mex muster as true tortillas.

stack of 1-ingredient red lentil tortillas on a white plate, top tortilla folded

Recipe Benefits

Because of the singularity of ingredients (red lentils), these tortillas are naturally:

  • Grain-free
  • Vegan
  • Gluten-free
  • Oil-free
  • Sugar-free
  • High fiber (7 grams per tortilla)
  • High protein (6.5 grams per tortilla)
  • Good source of iron (1 tortilla offers 10% of daily iron needs)

As promised, WOW!!!

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.

To make these tortillas, you will need dried (uncooked) red lentils. These are sold in bags and can be found along with dried beans in the supermarket.

You will also need some ordinary water (I use filtered water from the tap). You can also add some salt, if desired.

Note: This recipe will not work with canned lentils or any other cooked lentils.

How to Make the Tortilla Batter

Note that the complete directions are also in the recipe card below.

Now, allow me to share a few visuals for making these super-power tortillas. They are quite easy to prepare, but different from traditional tortilla or crepe recipe methods. I want to make these as easy for you as possible for your first run-through.

Step One: Rinse the Lentils

First, rinse 1 cup of the lentils under cold water. This removes any dust or debris that may be on the lentils (due to processing and packaging).

Step Two: Soak the Lentils

Combine the rinsed lentils with 2 cups of water in a bowl or other container. Loosely cover and let stand, at room temperature, for at least 6 hours or up to 12 hours. (Update: Several readers have informed me that they have left the lentils soaking in the refrigerator for up to 48 hours.)

white bowl filled with soaked red lentils

The lentils will absorb a good amount of the water, plumping them up. However, there will still be water at the bowl.

Do not worry about how much or how little water remains after soaking; just be sure that you do not drain the lentils.

Step Three: Blend the Undrained Soaked Lentils

Now, add the whole shebang (soaked lentils and remaining water in the bowl) to a blender (preferable) or food processor, along with the salt. Again, do not add more water!

Blend on high speed until very smooth (no tiny bumps at all), stopping the blender once or twice to scrape down the sides.

The batter should be slightly fluffy, like so:

pureed red lentil tortilla batter

Step Four: Cook the 1-Ingredient Red Lentil Tortillas

It’s time to cook some tortillas!

You will need to use a nonstick skillet. I used a well-seasoned, cast-iron skillet to make the tortillas; it’s my favorite “nonstick” option. You can also use another variety of nonstick pan, or make these on a nonstick griddle. You do not need to use nonstick spray, but if you like, add a spritz (or a quick wipe of oil) for peace of mind.

The tortillas will stick (to the extreme) if made in a regular skillet (i.e., one that is not nonstick).

Heat the skillet over medium heat. Once warm, add 1/4 cup (60 mL) of batter to the center of the pan (the recipe yields 2 cups–500 mL)– of batter).

The batter is thick, so tilting the pan (as you would with a crepe) is not sufficient for spreading the batter. Instead, use the back of a metal spoon (I used a soup spoon) to spread the batter into a 6-inch (15 cm) circle.

Perfection is not Necessary

It does not need to be pretty! Also, as you can tell from the photo, there is no need to worry if the batter starts to set up as you are spreading. Not a problem. Simply keep spreading the wet batter into the circle shape, spreading over any set batter, if needed.

Cook the tortilla for about one to one and a half minutes until the surface of the tortilla appears dry. Try sliding a spatula underneath the tortilla; once it glides under easily, go ahead and flip! Let the tortilla cook for another minute or so, to brown the other side.

Step Five: Cool the Tortilla

Cool the tortillas on a wire rack and repeat with the remaining batter.

I know you are going to love these tortillas every bit as much as I do. Happy eating, everyone, and have a grand Monday!

FAQ

Can I Use Canned Lentils or other Cooked Lentils to Make the Tortillas?

No. This recipe will not work with canned lentils (which are cooked), or any other kind of cooked lentils. The recipe will only work with uncooked dried red lentils.

How Should I Store the Tortillas?

Store the cooled tortillas in a covered container at room temperature for 1 day, the refrigerator for 2 weeks or the freezer for up to 6 months.

Can I Use Whole Red Lentils?

Yes. The majority of red lentils available in North American grocery stores are split red lentils. However, whole red lentils are sometimes available in Asian grocery stores. Whole and split red lentils work equally well.

More Grain-Free & Vegan Tortillas to Love:

1-Ingredient Red Lentil Tortillas (V, GF, Oil-Free, Grain-free)

1-Ingredient Red Lentil Tortillas (V, GF, Oil-Free, Grain-free)

Yield: 8 6-inch tortillas
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes

Amazing 1-ingredient red lentil tortillas that are grain-free, oil-free, vegan, high in protein (6.5 grams) & high in fiber (7 grams) each.

Ingredients

  • 1 cup (208 g) DRY (uncooked/raw) split or whole red lentils, rinsed and drained
  • 2 cups (500 mL) water
  • Optional: 1/4 teaspoon fine sea salt (more or less to taste)

Instructions

  1. Combine the rinsed lentils and 2 cups water in a medium bowl or other container; loosely cover. Let stand, at room temperature, for at least 6 hours or up to 12 hours.
  2. Do not drain lentils.
  3. Add the entire contents of bowl (soaked lentils and the remaining water that is in the bowl) and salt to a blender or food processor, Blend on HIGH speed until completely smooth (no tiny bumps) stopping once or twice to scrape down the sides of container. The batter should look somewhat fluffy. Scrape into a bowl or measuring cup.
  4. Heat a nonstick skillet (well-seasoned cast iron skillet is ideal), or a nonstick griddle, to medium heat (no hotter).
  5. Once warm, add 1/4 cup (60 mL)  of batter to the center of the pan (the recipe yields 2 cups--500 mL-- of batter). Using a metal spoon, spread the batter into a 6-inch (15 cm) circle.
  6. Cook1 to 1-1/2 minutes until surface of tortilla appears dry. Slide a spatula underneath and flip. Cook about 1 minute longer to brown other side. Transfer to cooling rack and cool completely.
  7. Repeat with the remaining batter.

Notes

UPDATE: Thanks to a reader's comment, I tried the recipe with whole red lentils--they work perfectly! No extra time is needed, they split apart naturally as they soak. I have made the change in the ingredients list.

Storage: Store the cooled tortillas in a covered container at room temperature for 1 day, the refrigerator for 2 weeks or the freezer for up to 6 months.

Tip: Dry split red lentils have become widely available in recent years. You can find them in most grocery stores, shelved alongside other dry beans and legumes.

Note: The recipe will not work, at all, with canned lentils or any other kind of cooked lentils.

Nutrition Information
Yield 8 Serving Size 1 tortilla
Amount Per Serving Calories 95Total Fat 0.5gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 72.7mgCarbohydrates 16gFiber 7gSugar 0.5gProtein 6.5g

Did you make this recipe?

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Kim

Wednesday 24th of January 2024

Gamechanger!!!! Thank you for creating these wonderful grain free tortillas :)

Sheryl

Friday 12th of January 2024

Will this recipe work with regular dry lentils?

Camilla

Tuesday 16th of January 2024

Hi Sheryl,

Yes! You can use common lentils (the tannish, green-ish kind). Other lentils can also be used (like black and green puy lentils), but I find they need a little bit longer (10-15 minutes) soaking time since they are smaller and thicker.

meredith

Sunday 31st of December 2023

Very limited bean/grain diet. Adzuki beans are ok. I'm going to try this. The big thing I miss is bread, crackers, cookies. Only one or two ingredients allowed at a time. Very excited to find this site! Thank you for opening a new door.

Dori

Monday 11th of December 2023

These are SO good deep fried like a corn tortilla. Ate them this morning with heuvos rancheros and it was SO GOOD.

Camilla

Monday 11th of December 2023

That’s wonderful, Dori, so glad to hear that you like these so much!

Connie

Tuesday 31st of October 2023

Do you have to use red lentils?

Camilla

Wednesday 1st of November 2023

You can use other lentils, Connie :) you may need to soak them for a few extra minutes (tougher skins)

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