Only 2 main Ingredient flatbreads or Wraps | Gluten-Free, Rich in Protein, Low in Calories❗️
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- เผยแพร่เมื่อ 26 ก.ค. 2022
- Looking for wraps, flatbreads or tortillas that are rich in proteins, low in calories, easy to make and taste and look GREAT? Look no further! With only 2 healthy and nutritious ingredients you can make these colorful (by adding a bit of the superfoods, raw beetroot or spinach), soft and amazingly tasty flatbreads or wraps in NO TIME 😍
Each wrap counts for:
~60 calories
Protein = 4.25 g
Iron = 1.25 mg
Fiber = 2.3 g
Ingredients for plain wraps:
¼ cup red lentils (172 calories)
¼ rolled oats (80 calories)
Pinch of salt
½ cup water
Ingredients for beet wraps:
¼ cup red lentils (172 calories)
¼ rolled oats (80 calories)
20 g raw beets (9 calories)
Pinch of salt
½ cup water
Ingredients for spinach wraps:
¼ cup red lentils (172 calories)
¼ rolled oats (80 calories)
1 cup or 35 g fresh spinach (8 calories)
Pinch of salt
½ cup water
#proteinrich #flatbread #wrap #tortilla #bread #oats #lentils #healthywrap #2ingredients #recipe #easy #healthy #food #glutenfree #dairyfree #vegan - บันเทิง
فنانة انت اختي برااافو عليك .انا فرحة بمعرفة قناتك ولو متأخرة!!🥰❤️🇲🇦❤️👍👍👍👍👍🌹
Why did I land on your channel soooo late. Plz keep posting such amazing low carb and low calorie recipes.
Why my channel (me) didn’t land on your screen earlier. We should both ask TH-cam algorithms .. hahaha 😝
I’m so glad you’re here and hope you’ll get inspiration from what I’m trying to share here 🙏❤️
Thank you for this AMAZING recipe, I’m so excited to make these❣️👌
wow, what an excellent recipe! I'm definitely gonna make these. Thanks for sharing.
They look amazing. but I can’t eat oats 😢 I made them with out oats. I love them 😊
مبدعة❤❤
Thank you so much for this simple recipe!
You’re very welcome 🙏 Hope you’ll enjoy 🥰
Thanks for this, they look amazing, I will definitely make these
You’re welcome. Hope you’ll enjoy them 🤩
Thisis fantastic excited to try today!
Thank you 🙏 Hope you’ll enjoy 🥰
Bon recette
Love this recipe. Thanks for sharing!!
You are so welcome 🙏🥰
Thanks for sharing! 💯 ❣️
You’re welcome 😇
Beautiful!
Thank you 🙏🥰
Thank you for a fab recipe ❤
You’re very welcome 🙏🥰
Nice
Amazing 👏👏👏👏👏👏👏
Thank you 🙏❤️
Love the recipe. Just curious about the beets, did you use them cooked or raw?
Thank you so much for posting.
I use them raw, the colour is more intense. You can use the cooked beets if you prefer but you may need to add more to have the red colour you like 🙏
❤❤❤
This is such a cool video! Would canned lentils be fine?
Thank you 🙏🤗
I haven’t tried with canned lentils, it would work, I would think because oats will help it get that tortilla like consistency. That being said, I highly recommend to use wholesome ingredients when possible 🥰
How are these the next day? Do they crack when you try to fold them? When making these with lentils alone they are fine immediately after making but when left to go cold they crack when you try to fold them. Just wondering if the oats makes them more flexible when cooled.
Hey there,
we keep them in a plastic zip bag for few days in the fridge. They stay soft and don't crack. They get the exact same flexibility as in the video if you warm them up for a minute or so when you get them out of the fridge.
@@zaracooks brilliant thanks 👍
Amazing thanks 😊
Is it freezer friendly ? Can I make in bunch and freeze for later use ? Can you share how to do that please ? Thank you !
Yes, they are. Store them in a sealed ziplock bag in the freezer for up to 3 months. You need to preheat before serving, though 🙏
Thank you !
Do you drain the oats after they are soaked?
No, because the oats almost absorb the whole water 🙏
I dont know what I went wrong on the first time I followed this Are you suppose to drain the oat water before you put it in the blender?
Hi Melisa,
sorry to hear you’re having difficulties to make the flatbread 😢
No, I don’t drain the oats (most of the water is absorbed). I add same volume of water (1/4 cup water to 1/4 cup oats). Only clean and drain the lentils (1/4 cup) and add them to the blender with an extra 1/4 cup water (you just drained)!
Here are some tips to help you succeed if you try to make them 😘
1) Because, rolled oats and red lentils might be slightly different from one place to another, try to add the water little by little while blending to get a consistency that is not too runny and not too thick (something between crepes and pancakes)
2) Mix the batter thoroughly before each scooping
3) The heat should be on high (not the highest though) when you pour the batter onto the nonstick pan that has been brushed with a fraction of oil (I use coconut oil). Bring back the heat to medium and let cook
4) Don’t touch the flatbread until you see the borders start to look dry (a sign it’s getting solid on the bottom side)
5) If after you turn the wrap, you feel it’s still wet, don’t hesitate to turn it back and forth (few seconds) until the wrap is cooked the way you like it 🙏
@@zaracooks Okay Now I see what I did wrong Thank You!!
Does it have to be red lentils
Hi there,
You can use soaked green lentils or soaked chickpeas also with oats if you like. We prefer red lentils only because they have more neutral taste and are richer in iron (these kind of recipes are good for iron deficient people like myself) 🙏
can you make them larger?
Yes, sure you can use any side pan you may have or want 🙏🥰
I can't find whole oats. Will old fashioned rolled oats work?
Yes, they would work too 🙏
@@zaracooks thanks. Making these tomorrow 😄
Do you have a grain free version?
May be you’ll like these red lentil pancakes grain free and totally vegan. You can omit the veggies if you want to keep it more plain 🙏
th-cam.com/video/g9hxX197zAI/w-d-xo.html
Is there another ingredient I can substitute the oak with? I'm diabetic
I have done 2 other similar recipes with quinoa / red lentils or buckwheat / red lentils and they all taste just as good as these ones! See if you are OK with one or both of them 🙏🤗
th-cam.com/video/c1uYBw-OrqM/w-d-xo.htmlsi=urJa2eE-HV8EawAF
th-cam.com/video/TZsxM3a9rz4/w-d-xo.htmlsi=kGKuSNDjTWuE9_v0
I made this yesterday and it didn't puff up...more like pancake texture..taste is great though...what could be wrong?
Hey Janapa,
Glad you loved the taste 🙏
It takes some practice to get any flatbread inflating while cooking it. They need to be well cooked through under the right temperature (not too high and not too low), before the 2 layers can separate and give that bloom like shape. Keep them cooking longer next time while pressing gently on them until they start to separate and inflate 🙏🥰
Can i do this with quinoa?
Hi LernMusikLive,
I tried quinoa alone as a liquid batter and it worked fine as a flatbread or wrap. But, to be honest, I haven’t tried myself the combination lentils with quinoa! You can try it for yourself or wait for us to try it and post it here if the result is convincing and worth it 🙏
@@zaracooks thank you im thinking of oats and quinoa
@@Masrywell oh, sorry 🙏
That combination neither, we haven’t try the way we did in the video. But why not, I think it will work! My own experience with quinoa was not always great! The texture could crack afterwards and the taste is not neutral.
The oats and lentils have very neutral taste (you won’t taste oats nor lentils) and the wraps are flexible and soft. Hope that helped 😘
@@zaracooks thank you very much keep ip the great work!
@@Masrywell thank you so much for your kind words and your support ❤️
My bread does not inflate. Any ideas?
Hi Azannah and thanks for your comment 🙏
My experience with cooking these kind of flatbreads is that you should get the 2 sides fully cooked to separate from each other (the hot air infiltrates between the 2 and heat pressure pushes them appart). I guess, with yours, you haven’t let them cook enough to see this process. The cooking heat also should be optimal (not too high that they look they’re cooked!), that they can take time to cook throughly on both sides, to be able to separate and inflate 🙏
@@zaracooks Thank you, I will keep trying.
@@azannahhi I found that the pan must be really hot ten minutes before you pour in the batter but not to high a temperature just hot and do add air to the batter by blending before you pour into pan.