Only 2 main Ingredient flatbreads or Wraps | Gluten-Free, Rich in Protein, Low in Calories❗️

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:
Energy: 62 calories
Protein: 3.69 g
Fat: 0.6 g
Carbohydrates: 10.8 g
Fiber: 1.8 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

[@sherrysoomro8279]

Why did I land on your channel soooo late. Plz keep posting such amazing low carb and low calorie recipes.

[@zaracooks]

Why my channel (me) didn’t land on your screen earlier. We should both ask KZbin algorithms .. hahaha 😝 I’m so glad you’re here and hope you’ll get inspiration from what I’m trying to share here 🙏❤️

[@cnrhghs]

wow, what an excellent recipe! I'm definitely gonna make these. Thanks for sharing.

[@renatafrancistyova5622]

Thank you so much for this simple recipe!

[@zaracooks]

You’re very welcome 🙏 Hope you’ll enjoy 🥰

[@yasmineprasad147]

Thank you for this AMAZING recipe, I’m so excited to make these❣️👌

[@lah6816]

These cook up very easy on flat round cast iron skillets, i use 2 at a time, for crepes, pancakes or anything actually. You can buy cast iron pans inexpensively at most of your local hardware stores, like Ace or others that have kitchenwares. Bypass all forever chemicals like tephlon or new non stick pans, it's trickery. Cast iron works great and IS naturally non stick because of the textured surface. Much easier to clean and use too, no soaking just rinse with hot water and a rag or brush and dry. You can rub with oil to ready it for next use and keep rust free. There are also lighter cast iron pans if you're worried about lifting. Cheers, LOVE LOVE this video, Thanks 🙏 😊

[@Karoline_g]

Not bad. I tried it with sprouted and cooked lentils rather than just soaked because they so often disagree with me, and needed to add a spoonful of rice flour to thicken it, but they came out both tasty and soft, which confuses me 😂

[@zaracooks]

I like it when people experiment with different things and create their own favorite recipe 👏😇

[@ginamitembe8935]

Highly appreciate sharing such health simple readily available ingredients!! Thank you👏👏👏👍💖🌹

[@zaracooks]

Thank you 🙏 Glad you’re enjoying the recipe 🥰

[@rutube46]

Thanks for this, they look amazing, I will definitely make these

[@zaracooks]

You’re welcome. Hope you’ll enjoy them 🤩

[@Alexz5040]

THANKYOU you’re so talented

[@zaracooks]

You’re very welcome 🙏🥰 Glad you’re loving the recipe ideas 💕

[@اللهالوطنالملك-ع3ن]

فنانة انت اختي برااافو عليك .انا فرحة بمعرفة قناتك ولو متأخرة!!🥰❤️🇲🇦❤️👍👍👍👍👍🌹

[@franciamartinica4540]

I don’t know why mines don’t come out so pretty and like yours, it was so difficult to make for me

[@zaracooks]

You need to have optimal batter consistency, optimal cooking heat (low medium) and not to touch the flatbread until it’s fully done (you can flip it easily). Mastering all of these take some practice 🤗

[@Da4-r5v]

@@zaracookswhat fryer pan you use?

[@mygingergarlickitchen]

They look absolutely amazing!

[@vaniasouza633]

Love the recipe. Just curious about the beets, did you use them cooked or raw? Thank you so much for posting.

[@zaracooks]

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 🙏

[@LauraB-j9z]

Thisis fantastic excited to try today!

[@zaracooks]

Thank you 🙏 Hope you’ll enjoy 🥰

[@rohimahassan905]

Thank you for a fab recipe ❤

[@zaracooks]

You’re very welcome 🙏🥰

[@marialia2817]

You are truly amazing. Heartfelt thanks from Maria Micallef Lia in Malta.

[@zaracooks]

You’re so welcome 🤗 So glad you’re getting inspired here 🙏💓

[@nagmashaikh9832]

I made this they turned out amazing

[@zaracooks]

Glad to hear you enjoyed the recipe, thank you for the feedback 🙏🤗

[@MLC75]

What cup size did you use when cooking the pancakes?

[@floricapetrenciu374]

❤❤❤Felicitări. mulțumesc mult pentru rețetă România

[@zaracooks]

Thank you 🙏🥰

[@sandietan397]

Love this recipe. Thanks for sharing!!

[@zaracooks]

You are so welcome 🙏🥰

[@semaaral2595]

What can I use instead of oats? What if I use Flax Seeds grinded soaked or like that no idea? . Or I see in another blogger she made from chickpeas raw soaked in water the night before the next day no eggs I think only water & seasonings. In to the blender then “Voila” tortillas done. But never tried. Your lentils one better for me but what can mix with instead of Oats? Thank you, Love from London🙏🌹💯 Thank you🙏🌹

[@zaracooks]

Thank you and welcome on the channel 🤗 You can use buckwheat or quinoa instead of oats. Both recipes are already available on this channel (check the bread playlist, please) 🙏🥰

[@MLC75]

Zara, you star! I don't why or how I haven't seen this recipe before... What measure do you use for each wrap? And how many does the mix make for each flavour? Next on to the Mayo alternatives. Thank you thank you!

[@zaracooks]

Thank you and glad you’re loving the channel and the recipes 🥰 Actually all the information about the recipe is available in the description box below the video. Here’s a copy for you that hopefully will answer your questions 🙏 Ingredients for 4 plain wraps: ¼ cup red lentils (172 calories) ¼ rolled oats (80 calories) Pinch of salt ½ cup water Ingredients for 4 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 4 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 Each wrap counts for: Energy: 62 calories Protein: 3.69 g Fat: 0.6 g Carbohydrates: 10.8 g Fiber: 1.8 g

[@zaracooks]

Oh, and here’s my go to mayonnaise alternative recipe (4 healthy varieties!) 🙏 kzbin.info/www/bejne/hJWZgaKrd76CmrMsi=KDV3OCKJDlaFPf8x

[@sherrysoomro8279]

Amazing 👏👏👏👏👏👏👏

[@zaracooks]

Thank you 🙏❤️

[@emh8861]

Beautiful!

[@zaracooks]

Thank you 🙏🥰

[@QOTCPcf]

I'm new to cooking with lentils - can I use any color, or do they have to be the red ones? Your videos are so peaceful

[@zaracooks]

Thank you 🙏 If you’re looking to get bread alternatives that are close to regular breads and that doesn’t taste lentils, you need to have red lentils (neutral taste and can be very versatile for all kinds of baked goods). This is being said, you can also use regular lentils for some nutritious and delicious bread alternatives but neither the texture nor the taste will be the same as for red lentils 🤗

[@juliahelland6488]

Thanks for sharing! 💯 ❣️

[@zaracooks]

You’re welcome 😇

[@jamilazoaubi1535]

مبدعة❤❤

[@nileemakhan]

Is it freezer friendly ? Can I make in bunch and freeze for later use ? Can you share how to do that please ? Thank you !

[@zaracooks]

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 🙏

[@nileemakhan]

Thank you !

[@mamannerminetbj2815]

Bon recette

[@alisonjane5364]

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.

[@zaracooks]

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.

[@alisonjane5364]

@@zaracooks brilliant thanks 👍

[@nabilaelmalakh1106]

Amazing thanks 😊

[@sanijegerguri734]

​@@zaracooks Hej kan man frysa

[@zaracooks]

@@sanijegerguri734 yes, you can freeze them for up to 3 months. You need to preheat before serving though

[@biggface7]

Can you use cabbage to substitute the spinach?

[@zaracooks]

I haven’t tried cabbage but for sure you can experiment with all of your favourite veggies 🙏

[@hassaniamin7087]

Nice

[@ICcccreg]

Does it have to be red lentils

[@zaracooks]

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) 🙏

[@Bestrong10001]

how to preserve it if we make large batch?

[@zaracooks]

You can store them in the freezer for up to 3 months or in the fridge for up to 1 weeks 🙏

[@KaroAdC]

How much water to soak the oats? As you are using their water so there should be some measurement ??? 🤔

[@zaracooks]

Double ratio for water! If you’re using 1/2 cup rolled oats, soak it in 1 cup water and use it with its water 🙏

[@paigehannabass]

Do you drain the oats after they are soaked?

[@zaracooks]

No, because the oats almost absorb the whole water 🙏

[@SueBayard]

I can't find whole oats. Will old fashioned rolled oats work?

[@zaracooks]

Yes, they would work too 🙏

[@SueBayard]

@@zaracooks thanks. Making these tomorrow 😄

[@Masrywell]

Can i do this with quinoa?

[@zaracooks]

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 🙏

[@Masrywell]

@@zaracooks thank you im thinking of oats and quinoa

[@zaracooks]

@@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 😘

[@Masrywell]

@@zaracooks thank you very much keep ip the great work!

[@zaracooks]

@@Masrywell thank you so much for your kind words and your support ❤️

[@marielashapcheva1712]

How much time can you safe it in the fridge?

[@zaracooks]

You can keep them in the fridge for up to one week or in the freezer for up to three months 🙏

[@rochellestander1047]

This is such a cool video! Would canned lentils be fine?

[@zaracooks]

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 🥰

[@najiasarwary1859]

👌

[@Melisadisturbing]

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?

[@zaracooks]

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 🙏

[@Melisadisturbing]

@@zaracooks Okay Now I see what I did wrong Thank You!!

[@olgarosario567]

Is there another ingredient I can substitute the oak with? I'm diabetic

[@zaracooks]

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 🙏🤗 kzbin.info/www/bejne/mWLYinWtYrSlp68si=urJa2eE-HV8EawAF kzbin.info/www/bejne/iovWqYBplp6lsJYsi=kGKuSNDjTWuE9_v0

[@janapadams2170]

I made this yesterday and it didn't puff up...more like pancake texture..taste is great though...what could be wrong?

[@zaracooks]

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 🙏🥰

[@terryweatherby9520]

can you make them larger?

[@zaracooks]

Yes, sure you can use any side pan you may have or want 🙏🥰

[@xiomararodriguez3523]

They look amazing. but I can’t eat oats 😢 I made them with out oats. I love them 😊

[@gavinlynas2833]

Substitute with a small amount of psyllium husk. About a heaped teaspoon of the fibrous kind (not the powder) per 50g lentils.

[@MegiHebrang]

Georges❤

[@alagele369w]

How many carbs in one wrap????

[@zaracooks]

Here’s the nutritional info for you 🙏 Each wrap counts for: Energy: 62 calories Protein: 3.69 g Fat: 0.6 g Carbohydrates: 10.8 g Fiber: 1.8 g

[@LaineyBug2020]

Do you have a grain free version?

[@zaracooks]

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 🙏 kzbin.info/www/bejne/nWrLqYtnbpytd6s

[@skellener]

Just don’t add oats. It’s not necessary.

[@sanijegerguri734]

👍

[@the12288]

❤❤❤

[@sachikondo9286]

Wait. Rolled oats? Gluten free?

[@zaracooks]

Yes, oats are naturally gluten free in nature. They can be contaminated with gluten when processed in facilities that deal with wheat or rye! People with celiac need to buy certified gluten free oats, though 🙏

[@azannah]

My bread does not inflate. Any ideas?

[@zaracooks]

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 🙏

[@azannah]

@@zaracooks Thank you, I will keep trying.

[@sheepseven7588]

​@@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.

[@NusratSheriff]

I tried but it was breaking up till I added an egg

[@zaracooks]

You don’t need to add eggs, actually! You could just have added some more oat flour. I think your batter was too runny or you wasn’t patient enough and you was trying to flip them before they were fully holding together 🙏

[@nae4343]

Same thing happened to me, they keep falling apart. How long are you supposed to cook them?

[@skellener]

🤦‍♂️

[@elainemcminn3663]

Only toxic if scratched in surface to release chemicals

[@zaracooks]

Yes, that’s right 👍🙏

[@TheVovozela]

I am sorry but obviously some green pigment was added to the spinach recipe. The concentration of oat, lentil and spinach would certainly impossibly result in such deep green. I salute your great ideas, but please let's have some integrity.

[@zaracooks]

Thanks for taking the time to express your thoughts 🙏 I just wanted to make it clean that on this channel, we advocate for and use only wholesome ingredients and the recipes are exactly like filmed and stated in the description section (nothing more or less) 🤗

[@Sbannmarie]

But is that a toxic Teflon pan you’re using?

[@zaracooks]

This topic is still very debatable but I totally understand your concern. I make it always clear in my instructions that I’m cooking under a medium-low heat and I show that I’m using a wood or silicone spatula. These kind of bread necessitates a non stick surface, unfortunately 🙏

[@AmeeraG242]

Something that Alot of people don't know is that when using a stainless steel pan they actually are non stick however you need to make sure you season them by heating a high heat oil over med high heat until it just starts to smoke remove off heat and let it cool. Once you have done that your pan is nonstick until liquid touches it and then you will need to start over but it works for everything and you don't have to use the other nonstick surfaces any longer I love mine and my Dutch oven which is also non stick

[@zaracooks]

@@AmeeraG242 thank you for the advice and for sharing your thoughts 🙏 I will experiment with my stainless steel pan next time I do a recipe that needs a nonstick skillet 🤗

[@AmeeraG242]

@@zaracooks absolutely I was so amazed when I found this out !! God bless you Jesus loves you very much Happy cooking 🩷🩷

[@zaracooks]

@@AmeeraG242 thank you 💓