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).
Mondays need some “wow.” And do I ever have some!
First, a question: do you have some split red lentils in your pantry?
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.
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.
Because of the singularity of ingredients (red lentils), these tortillas are naturally:
- 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!!!
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.)
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:
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!
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:
- 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