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Easy Lentil Wrap (Moong Dal Chilla)


  • Author: Cristina Curp, FNTP
  • Prep Time: 5 minutes
  • Cook Time: 16 minutes
  • Total Time: 54 minute
  • Yield: 8 large wraps 1x
  • Category: bread
  • Method: pancake
  • Cuisine: Indian
  • Diet: Gluten Free

Description

Easy, 2-ingredient, and allergen-free wrap inspired by Indian yellow lentil pancakes – Moong Dal Chilla! 


Scale

Ingredients

  • 4 cups soaked moong dal/ yellow split mung bean/ split yellow lentil
  • 2 1/2 cups filtered water
  • Cooking oil 

Optional

  • 1 teaspoon salt
  • 1 teaspoon turmeric
  • 1 teaspoon garlic powder 

Instructions

  1. Soak the beans overnight, drain and rinse. You will need about a pound of beans or 3 cups dry beans. 
  2. Measure out 4 cups of soaked beans and combine them in a blender with 2 cups of water, add in seasonings, if using. 
  3. Blend on high until the consistency of pancake batter, if you need it thinner, add the remaining 1/2 cup of water. 
  4. Heat a large skillet over medium heat. Once it’s hot, lightly oil. I used avocado oil spray. 
  5. Use a ladle to measure out the batter, and slowly pour in the. center of the skillet and use the bottom of the ladle to spread out the batter in a slow, circular motion. 
  6. Cook until it’s filled with little bubbles and dry along the edges. Use a spatula to gently lift and flip. Cook for 2 minutes and remove from the heat. Repeat the same process until you used all of the batter. Makes about 8 large wraps. 
  7. Serve warm! To store: stack with parchment paper and wrap up flat and store in a flat surface in the fridge. Heat on a dry skillet to warm up, much like a tortilla! 

Nutrition

  • Serving Size: 1 wrap
  • Calories: 58
  • Sodium: 2mg
  • Fat: 2g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 10g
  • Fiber: 4g
  • Protein: 4g
  • Cholesterol: 0mg

Keywords: easy lentil wrap