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

Utterly amazing 1-ingredient red lentil tortillas that are naturally grain-free, oil-free & vegan. You only need red lentils (plus some tap water and 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

What Makes these Tortillas So Nutritious

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

  • Grain-free
  • Vegan
  • Gluten-free
  • Oil-free
  • Sugar-free

At the same time, they are very high in fiber (7 grams per tortilla!), high in protein (6.5 grams per tortilla), and offer 10% of your daily iron needs.

As promised, WOW!!!

How to Make the Tortilla Batter

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.

First, rinse 1 cup of the lentils under cold water, and then combine 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 get very plump with the absorbed water, and there is still water at the bottom of the bowl (Update: do not worry about how much or how little water remains after soaking; just be sure that you do not drain the 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 lslightly fluffy, like so:

pureed red lentil tortilla batter

How to Cook 1-Ingredient Red Lentil Tortillas

It’s time to cook some tortillas!

I used a well-seasoned, cast-iron skillet to make the tortillas; it’s my favorite “non-stick” pan. 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.

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 1 to 1-1/2 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.

That’s it! 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!

More Grain-Free & Vegan Tortillas to Love:

2-Ingredient Chickpea Flour Tortillas

3-Ingredient Sweet Potato Tortillas 

1-Ingredient Black Bean Tortillas

Grain-Free Spinach Tortillas {2 ingredients}

1-Ingredient Split Pea Tortillas

2-Ingredient Coconut Flour Tortillas

Yield: 8 6-inch tortillas

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

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

Utterly amazing 1-ingredient red lentil tortillas that are naturally grain-free, oil-free & vegan. You only need red lentils (plus some tap water and salt). 

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes

Ingredients

  • 1 cup (208 g) 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 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 remaining water) 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

6/3/18 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: 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. They are not expensive, either (about $2.50 for a 1-piound bag, depending on where you live).

Tip: Be sure to use split, not whole red lentils for this recipe. It should not be a problem as split red lentils are far more common (whole red lentils tend to be available in Southeast Asian markets, or, occasionally, in bulk food sections of very well stocked natural foods stores.

Nutrition Information

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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Shine

Wednesday 18th of January 2023

Hi, i tried this recipe and it sticks to the pan. How can i avoid that?

Camilla

Wednesday 25th of January 2023

Hi Shine,

Were you using a nonstick pan or a very well seasoned cast iron pan? It will not stick with these, but will definitely stick to a regular skillet in the absence of oils. Also, you have to be sure to let the first side set--cook--so that it will release from the pan before flipping). I hope that helps!

maya

Sunday 1st of January 2023

please don't use metal in cast iron

Camilla

Tuesday 3rd of January 2023

Hi Maya, that is actually a cooking myth. You can definitely use metal in cast iron.

Christina

Friday 23rd of December 2022

I used half the batter and refrigerated the other half. The next day I blended it up again and made more tortillas. I thought they cooked faster and better texture.

Camilla

Sunday 15th of January 2023

ooh, that is great to know, Christina--thank you so much for sharing!

Carol

Monday 7th of November 2022

I am having the hardest time with the wraps once I cook them. They stick to the pan something fierce :-( I do the trick with water in the pan to make sure it's hot enough. I add oil but still sticks.

Any tips would be so helpful!

AU

Thursday 10th of November 2022

@Carol, I had the same issue and discovered I was trying to flip them too early. A minute and a half wasn't enough on my stove, but when I let them go a bit longer they released much more easily from the pan.

Camilla

Monday 7th of November 2022

Hi Carol, So sorry you are having issues with these sticking! It sounds like it must be the pan/skillet. Are you using a nonstick skillet or a really well seasoned cast iron skillet? These will definitely stick like crazy in a regular skillet.

Jennifer

Monday 7th of November 2022

I didnt post this at 1.39am? It is 8.40am !

Camilla

Monday 7th of November 2022

👍😊

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