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High-Protein Red Lentil Flatbread

Soft, flexible, naturally gluten-free flatbread made from soaked split red lentils, water, olive oil, and simple seasonings. Easy to blend and cook in a skillet. Perfect for wraps, sandwiches, hummus, soups, and curries. Makes 6–8 flatbreads.
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Course: Bread, Lunch, Side Dish, Snack
Cuisine: International, Mediterranean-Inspired
Calories: 95
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup dry split red lentils (approximately 190 g)
  • 1 cup fresh water for blending (240 ml)
  • 4 cups water for soaking, approximately; discard after soaking
  • 1 tbsp olive oil for batter
  • 1 tsp olive oil for greasing skillet, approximately
  • 1/2 tsp salt
  • 1/2 tsp garlic powder (optional)
  • 1/2 tsp ground cumin (optional)
  • 1/4 tsp ground black pepper
  • 1 tbsp fresh parsley or cilantro, finely chopped (optional)

Equipment

  • Fine-mesh strainer
  • Medium soaking bowl
  • High-speed blender or standard blender
  • nonstick skillet
  • Thin flexible spatula
  • Measuring Cups and Spoons
  • Kitchen scale Optional for accurate lentil measurements
  • Clean kitchen towel
  • Ladle or measuring cup

Method
 

  1. Rinse dry split red lentils thoroughly under cool running water.
  2. Place lentils in a bowl and cover with approximately 4 cups water. Soak for 3–4 hours until softened.
  3. Drain lentils thoroughly and discard soaking water.
  4. Blend soaked lentils with 1 cup fresh water, 1 tablespoon olive oil, salt, optional garlic powder and cumin, and black pepper until completely smooth.
  5. Stir in optional chopped parsley or cilantro. Let batter rest for 5 minutes.
  6. Heat a nonstick skillet over medium heat and lightly grease with a little olive oil.
  7. Pour about 1/4 cup batter into skillet and spread into a thin even circle approximately 1/8 inch thick.
  8. Cook 2–3 minutes until edges set and underside turns lightly golden. Flip carefully and cook another 1–2 minutes until fully cooked, with no wet batter remaining.
  9. Transfer cooked flatbread to a plate and cover with a clean kitchen towel. Repeat with remaining batter, lightly greasing skillet as necessary.
  10. Serve warm with hummus, soups, curries, salads, or favorite wrap fillings.

Nutrition

Calories: 95kcalCarbohydrates: 15gProtein: 6gFat: 2.5gSaturated Fat: 0.3gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1.6gSodium: 150mgPotassium: 180mgFiber: 3gSugar: 0.5gVitamin A: 5IUVitamin C: 0.5mgCalcium: 12mgIron: 1.5mg

Notes

Prep time: 10 minutes. Soak time: 3–4 hours. Batter rest: 5 minutes. Cooking time: 15–20 minutes depending on skillet size and flatbread yield. Total time: approximately 3 hours 25 minutes to 4 hours 30 minutes. Makes 6–8 flatbreads; nutrition estimates based on 8. Use dry split red lentils. Discard soaking water and add fresh water when blending. Blend until smooth. Cook each flatbread thoroughly with no wet batter remaining. Keep cooked flatbreads covered to maintain flexibility. Refrigerate up to 3–4 days or freeze up to 2–3 months for best quality. Use certified gluten-free lentils and seasonings if strict gluten avoidance is required.

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