3 Fold Tortilla Quinoa & Red Lentil Wrap

The 3-fold tortilla quinoa and red lentil wrap is not only easy to make but also gluten-free, packed with protein, and super-versatile.


  • ½ Cups (90 g) Red Lentils
  • ½ Cups (100 g) Quinoa
  • 1 ½ Cups of Water
  • ½ Tsp. Salt
  • Oil as Per Requirement
  • Chopped Veggies
  • Crushed Paneer
  • Mozzarella Cheese



  • Raw red lentils and raw quinoa should be soaked in water overnight, ideally in the refrigerator.
  • After thoroughly rinsing and straining,
  • Transfer the mixture into the blender, add water and salt, and blend until it has a smooth and fine texture.
  • Collect the batter in a bowl and keep it aside for a while.
  • Heat a hot nonstick pan and lightly brush it with some oil.
  • Pour approximately 1/3 cup of the runny batter.
  • Cook for 1 to 2 minutes on each side, just like a crepe, but turn each side twice or more until you achieve the desired flatbread or tortilla consistency or texture.


  • Take all the chopped vegetables and paneer together to make a filling, adding salt and spices as per taste. Mix it well and keep it aside.
  • Take a tortilla wrap Add some fillings with the help of a spoon and spread them on a 1/4-inch portion of the tortilla wrap.
  • After adding fillings to the wrap, cut the radius of the wrap from the center of the tortilla, and then fold the wrap wisely until the 4th fold.
  • Now bake it on a heated pan or fry pan till you get the golden texture of the wrap.
  • After the final touch, serve it with or without green chutney or sauce.

MACROS (1-flatbread or tortilla)

  • Energy: 99 calories
  • Protein: 5.1 g
  • Fat: 1.15 g
  • Carbohydrates: 17.28 g

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