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quinoa and red lentils green wraps on a towel

Quinoa & Red Lentil Tortillas

Diana Kostrov
These Quinoa & Red Lentil Tortillas are a light, versatile blend of plant-based protein and grains. They’re gluten-free, IBS-friendly, and easy to make, perfect for a quick lunch or snack.
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Prep Time 15 minutes
Cook Time 15 minutes
Soaking 3 hours
Total Time 3 hours 30 minutes
Course Appetizer, Main Course, Side Dish
Cuisine comfort food, Mediterranean, Mexican
Servings 5 wraps

Equipment

  • Blender
  • Non-stick pan

Ingredients
 

  • ½ cup quinoa (mixed or white)
  • ½ cup red lentils (or yellow lentils)
  • 1 tsp salt
  • Pepper (to taste)
  • 1 cup water
Optional:
  • Herbs or spinach
  • Olive oil for frying

Instructions
 

  • Soak the grains – Rinse quinoa and lentils thoroughly under running water, transfer to a bowl, cover with water, and soak for 3 hours.
  • Blend the batter – Drain and rinse, then blend with salt, pepper, and water until smooth. Add spinach or herbs midway, if using.
  • Heat the pan – Warm a wide non-stick or crepe pan over medium heat and lightly coat with olive oil.
  • Cook the tortillas – Pour 1/2 cup of batter, tilt the pan to spread evenly. Cook 4–5 minutes until edges lift, then flip gently.
  • Finish cooking – Cook 2 more minutes on the other side. Transfer to a towel and cover. Repeat with remaining batter.
  • Serve – Fill with spreads, vegetables, tofu, wipe hummus with it, or fill with a sweet filling for a French-style crepe.

Video

Notes

  1. Store covered in the fridge for 2–3 days.
  2. Flavor boosters: sprinkle nutritional yeast, paprika, or fresh herbs into the batter for extra taste.
  3. GF and nut-free: naturally gluten-free and nut-free. Ensure spreads and toppings match dietary needs.