Gluten-free red lentil wrap

Gluten-free red lentil wrap made from red lentils, water, cumin and paprika – simple, with plant protein, and cooked in a frying pan.

At a glance

• Serves 2
• Prep time: 120 min
• Cooking time: 10 min
• Total time: 130 min
• Calories: 180 kcal per serving
• Protein: 14 g
• Fat: 1 g
• Carbs: 28 g

Ingredients

• 200g dried red lentils
• Nothing else – just lentils and water.
• 350ml water
• Oil for frying: a dab of olive or coconut oil
• 1 tsp paprika
• 1 tsp coarse sea salt
• 1 tsp cumin

Method

You’ll need: frying pan · stick blender · spatula

1. Rinse the red lentils thoroughly and soak them in the water until they're soft enough to blend.
2. Blend the lentils with the soaking water, sea salt, paprika and cumin until you have a smooth batter.
3. Heat a non-stick frying pan and grease it lightly with a little olive oil or coconut oil.
4. Pour some batter into the pan, spread it thinly and cook until the surface sets and the edges take on some colour.
5. Turn the wrap and briefly finish cooking the second side. Carry on the same way with the rest of the batter.
6. Leave the finished wraps to cool briefly and fill them as you like with hummus, spinach, cheese or chicken.

Good to know

So simple it's almost surprising: at heart, this wrap is just lentils and water. That's exactly what makes it so handy for everyday cooking – straightforward, satisfying and honest.

Swaps

Coconut oil → olive oil (more monounsaturated fats); cheese → sheep's or goat's milk feta (often stronger in flavour, so you usually need less); chicken → salmon (also provides omega-3 fatty acids); hummus → mashed avocado with lemon juice (provides fibre and monounsaturated fats).

Allergens

The basic recipe is gluten-free and free from the most common allergens such as egg, nuts and soya; fillings change the allergens. The mild version usually suits children, and during pregnancy fully cooked wraps are unproblematic.

Frequently asked questions

How much iron do red lentils contain?

Red lentils naturally contain iron – plant-based iron, to be precise. The exact amount varies with the variety.

What about folate in red lentils?

Red lentils contain folate. Folate is a B vitamin that should feature regularly in a balanced diet.

Is cumin just a spice, or interesting nutritionally too?

Cumin contains small amounts of essential oils and secondary plant compounds. In the usual recipe amounts, though, it's clearly all about flavour.

Does paprika add vitamins?

Paprika can contain carotenoids and, depending on processing, a little vitamin C. Because the recipe uses only a small amount, its nutritional contribution is fairly limited.

Do red lentils suit a sensitive stomach?

Often, yes, because hulled red lentils are usually milder than many other pulses. Even so, the fibre and certain carbohydrates can cause wind or a feeling of fullness in some people.

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