This is a flourless, grain-free, and high-protein tortilla recipe. It results in soft and pliable tortillas and can be made using just two ingredients. Plus, you do not need a tortilla press to make them.
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My wife really wanted an easy, pliable tortilla that taste good. Red lentils is usually used as a sole ingredient, but I added buckwheats because she likes the added protein.
There are so many ways to use tortillas, and I recommend checking out my recipes for vegan tortilla soup, cream cheese veggie pinwheels, and vegan breakfast burrito.
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❤️ Why you’ll love it
My wife who has to eat gluten-free appreciates how simple and unique this tortilla recipe is. The combination of red lentils and buckwheat seeds creates a soft, pliable, and roll-able texture that is usually hard to achieve.
The best part is that this recipe is entirely flourless and grain-free. You don’t need to knead or buy a tortilla press. I have to warn you they do not taste like flour tortillas, but my wife loves them nonetheless.
We always have red lentils and buckwheats in our pantry. So it is a win-win.
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🧾 Key ingredients
This tortilla is a simple, delicious recipe that can be made with ingredients you probably already have in your pantry. The key ingredients in this recipe are easy to source.
Red lentils and buckwheat seeds are the stars of this recipe. Using only red lentils will make it thick and dry. Buckwheat is the one to make the tortilla soft and pliable.
Garlic powder, salt, and black pepper are the seasonings in this recipe. It will taste too plain without at least a minimal spices.
🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.
🥘 Equipment
For this tortilla recipe, a high-powered blender is the most crucial piece of equipment you will need. I have tried this recipe in a regular blender and a food processor, but small bits remained even after long blending.
👩🍳 Instructions
Preparing the ingredients
STEP 1
Start by soaking your red lentils and buckwheat seeds. You can do this by boiling some water in a kettle and then pouring it over the red lentils and buckwheat seeds.
STEP 2
Let them soak in the hot water for about 15 minutes. You will know they are ready when the red lentils have split and turned light orange, and the buckwheat seeds are soft enough to be squashed with your fingers.
STEP 3
After the soaking process is complete, drain the red lentils and buckwheat seeds completely. You can also do an overnight soaking in warm water if you prefer.
STEP 4
Next, prepare the tortilla batter. In a blender or food processor, combine the soaked red lentils, soaked buckwheat seeds, fresh water, garlic powder, salt, and pepper.
STEP 5
Blend until smooth.
Making the tortillas
STEP 1
Heat a non-stick frying pan to low/medium heat. For tortilla size, pour a third cup of the batter twice. For taco size, pour a third cup of the batter once.
STEP 2
Cook the tortillas on low/medium heat and flip them when the top appears to be cooked or dry. In a few minutes, you will have soft, roll-able, grain-free protein tortillas or tacos to fill and eat. Enjoy your delicious, homemade tortillas.
💡 Expert tip
The key to making these vegan tortillas is achieving the right consistency of the batter. When you pour the batter into the pan, it should be spread thinly and evenly. To achieve this, shake the pan well or use a wooden spatula to spread it. If you have one, a crepe spreader would work perfectly for this.
🔄 Variations
Try adding some chopped herbs to the batter. Fresh cilantro or parsley would work well. This will give the tortillas a fresh, herby flavor that pairs perfectly with Mexican-inspired fillings.
If you like a bit of heat, consider adding some chili flakes or a dash of cayenne pepper to the batter. This will spice things up and give your tortillas a bit of heat.
If you are looking to substitute red lentils or buckwheat, I have to say that sadly no other lentils and grains will not work like these two. The closest you may get is with quinoa instead of buckwheat.
🥣 Serving ideas
These vegan tortillas are incredibly versatile and can be used in a wide range of dishes.
They are perfect for making vegan tacos and can be filled with all your favorite taco fillings for a delicious and healthy meal. I like to fill them with seasoned black beans, fresh salsa, and a drizzle of vegan sour cream for a delicious and healthy meal.
They also make a great base for vegan burritos. Fill them with brown rice, black beans, sautéed mushrooms, and bell peppers for a hearty and satisfying meal. Top them with a drizzle of salsa and some guacamole for a burst of fresh flavor.
These tortillas are also a great option along with some vegan fajitas. I like to serve it all with a side of quinoa and a fresh pico de gallo for a complete meal. They can also be used to make vegan quesadillas.
❄️ Storing tips
This vegan tortilla recipe is incredibly versatile and can be stored and reheated with ease, making it a great option for meal prep. The key to storing these tortillas is to allow them to cool completely before you store them.
Once they are cool, you can store them in an airtight container in the refrigerator. They prone to cracking so I recommend using it in 1-2 days.
If you want to freeze them, you can do that as well. Just be sure to place a piece of parchment paper between each tortilla before you freeze them, as this will prevent them from sticking together. They will stay fresh in the freezer for up to three months.
When you are ready to eat them, you can reheat them either in a dry skillet over medium heat. If you are reheating them from the freezer, be sure to let them thaw completely before you reheat them.
🤔 FAQs
If you do not have buckwheat or prefer not to use it, you can substitute it with quinoa in this recipe. Both buckwheat and quinoa are pseudo-cereal grains, also known as seeds, that behave like grains.
Soaking the red lentils and buckwheat seeds is an important step in this recipe. It helps to soften them, which makes them easier to blend. Plus, soaking the red lentils helps to remove any anti-nutrients they may contain, which can make them easier to digest.
You should flip the tortillas when the top appears dry or cooked. This usually takes about 2-3 minutes on low-medium heat. Once you flip them, cook for another 2-3 minutes until they are completely cooked and can be rolled or folded easily.
Yes, you can add other seasonings to the batter if you like. This recipe calls for garlic powder, salt, and black pepper, but you can also add other spices like cumin or paprika. Just be sure to blend the seasonings well into the batter so that they are evenly distributed.
More vegan recipes with tortillas
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High Protein Grain-free Tortillas
Equipment
Ingredients
- ½ cup Red lentils
- ½ cup Buckwheat seeds
- ¾ cup Fresh water add ¼ cup at a time to check consistency
- 1 tsp Garlic powder
- ½ tsp Salt
- ½ tsp Black pepper
Instructions
Soak red lentils and buckwheat groats
- Take your kettle and boil some water. Soak red lentils and buckwheat in hot water for 15 minutes. The red lentils should split and become light orange instead of dark. If you can squash the buckwheat seeds with your fingers then they are also soft enough to continue. (You can certainly do overnight soaking in warm water.) When ready, drain it completely.
Use a blender to make the tortilla batter
- Take your blender or food processor. Add the soaked lentils, the soaked buckwheat, fresh water, and seasoning (garlic powder, salt, and pepper). Blend until smooth. We use Vitamix, but I tried this recipe in a regular blender and in a food processor. Both works. You need to blend the mixture as smooth as you can. Not necessarily Vitamix smooth is the only way to go.
Make tortillas or tacos
- Take a non-stick frying pan and heat it to low/medium heat. Pour TWICE ⅓ cup of the batter for tortilla size and ONCE ⅓ cup for taco size. Try to distribute the batter evenly.TOP TIP: shake the pan well or spread it with a wooden spatula (see video for visuals). I wish I had one, but the easiest way would be to use a crepe spreader.
- Cook them on low/medium heat and flip when the top appears cooked/dry. In a couple of minutes, you will have a soft and rollable grain-free protein tortilla or taco to fill and eat.
Notes
Grain-free tortilla or taco, or wrap?
I guess it is just a matter of size. Use TWICE ⅓ cup of the batter for tortilla and wrap size and ONCE ⅓ cup for taco size. The original ½-1/2 cup red lentils and buckwheat amount will make 4 tortillas or 8 tacos.How to store grain-free tortillas?
While the flourless tortillas are hot, they stick together, especially the sides which were cooked first. I recommend placing a piece of parchment paper in between. Or stacking them in order so, first cooked side down. When they cool down, they are pliable without any problem. These homemade tortillas are still soft for 1-2 days, but after then they get drier and might crack when you try to roll them. I recommend using them within 1-2 days.Video
Nutrition
UPDATED: The original recipe was published in October 2019. More tips and details have been added and it was republished in March 2024.
Angela
Do they freeze well?
Emese Maczko
No, they do not.
Jeni Scott
Can one use the precooked red lentils from a can? Thanks for this. I’ve been wanting is recipe like this for awhile beings I don’t eat any flour or sugar/sweetener of any type. However, I can eat the unprocessed whole grain. Keeping my fingers crossed 🤞🏻
My Pure Plants
Yes, it should work similarly with pre-cooked lentils. Let us know how it goes.
Claire
Thanks for the recipe! I’m definitely going to try this, as the high-protein tortillas that I find, in my price range, tend to have trans fats, saturated fats, and a ton of preservatives!
I just wanted to point out that the 19 grams of protein is for 1 cup of UNCOOKED groats, which is far more than a serving. In fact, they bulk up, quite a lot, when soaked or cooked in water. When comparing amounts, it’s important to match the cooked portions, side-by-side. A cup of cooked buckwheat groats has 5.68 grams of protein and a cup of cooked oats has about 5.9 grams of protein.
My Pure Plants
Thanks for the info. The nutrition calculation is automatic, but I will check which input data was it based on. Let me know how you like the tortillas.