Name: Protein‑Packed Red Lentil & Spinach Wraps
Prep time: PT-488453H48S
Cook time: PT-488453H48S
Total time: PT-488453H48S
Cuisine: Vegan
Ingredients: 1 cup dried split red lentils; 1 to 1 1/2 cups water or vegetable broth (for soaking and blending); 1 cup fresh spinach; 1/2 tsp salt; Optional spices: garlic powder, cumin, nutritional yeast, smoked paprika, turmeric, Italian seasoning

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I love making these red lentil and spinach wraps because they are packed with protein, fiber, and nutrients. They are vegan, gluten-free, and perfect for a healthy, portable meal or snack.

Protein‑Packed Red Lentil & Spinach Wraps

Why You’ll Love This Recipe

I enjoy this recipe because it’s simple to prepare and results in soft, pliable wraps full of plant-based protein. The addition of fresh spinach gives them a nice color and boosts the nutrition. They’re very versatile, working well for both savory and sweet fillings, and I find them satisfying without feeling heavy.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Dried split red lentils
Water (or vegetable broth)
Fresh spinach
Salt
Optional spices like garlic powder, cumin, or nutritional yeast for extra flavor

Directions

I start by rinsing the red lentils and soaking them in water or broth for about 3 to 6 hours at room temperature.
Once soaked, I blend the lentils and soaking liquid until completely smooth. Then I add fresh spinach and any seasonings I like, blending again until everything is well combined.
I heat a non-stick skillet over medium to medium-low heat and lightly grease it.
I pour about half a cup of the batter into the pan and spread it thin into a circle using the back of a spoon or a measuring cup. I cook the wrap until the edges start to lift, about 2 to 3 minutes, then flip it and cook for another 1 to 2 minutes on the other side.
I place the cooked wraps on a plate and cover them with a damp towel to keep them soft and pliable.
I repeat this process until all the batter is used up.

Servings and timing

Soaking time: 3–6 hours (I usually soak for about 4 hours)
Preparation and cooking time: Approximately 25 minutes total, including blending and cooking
Yields about 5 large wraps or 9 to 10 medium wraps, depending on how thinly I spread the batter

Variations

I like experimenting by adding spices such as cumin, garlic powder, smoked paprika, turmeric, or Italian seasoning to the batter for different flavors. Sometimes I mix in grated vegetables like carrot or zucchini, or fresh herbs like cilantro or oregano. For a sweet twist, I skip the savory spices and add a bit of cinnamon or a touch of sweetener.

storage/reheating

I keep any leftover wraps in an airtight container. They stay fresh in the fridge for up to 3 days and can be frozen for up to 3 months. To prevent them from sticking together in the freezer, I separate each wrap with parchment paper. When reheating, I cover them with a damp paper towel and microwave for about 30 seconds, or warm them briefly in a skillet.

FAQs

What lentils should I use?

I always use dry split red lentils for these wraps because they blend smoothly and hold together well. Canned or cooked lentils don’t work as well for the batter.

Can I reduce the soaking time?

I recommend soaking the lentils for at least 3 hours for the best texture, though some people try shorter soaking with hot water. I find longer soaking makes the wraps easier to blend and cook.

Will the wraps stick or break apart?

Using a good non-stick pan and spreading the batter thin helps prevent sticking and tearing. Cooking over medium heat and covering cooked wraps with a damp towel also keeps them pliable.

Can I prepare the batter ahead of time?

Yes, I often make the batter a day or two in advance and keep it covered in the fridge. Before cooking, I give it a quick stir and add a splash of water if it’s thickened.

Is it possible to freeze the wraps?

Definitely. I freeze them separated with parchment paper between each wrap. They thaw well in the fridge overnight or can be warmed directly from frozen.

Conclusion

These red lentil and spinach wraps have become a staple in my kitchen. They’re easy to make, nutritious, and versatile enough to suit many meals and snacks. I appreciate having them ready in the fridge or freezer for busy days, and I’m always happy with how well they hold together and taste.