2-Ingredient Quinoa-Red Lentil Wraps (Tortillas)

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 2 hours 25 minutes

材料

¾ cup split red lentils (dry)

¼ cup quinoa (dry)

1 cup water

½ tsp sea salt flakes (or add spices of choice)

1 tsp olive oil (optional: see notes)

手順

Rinse the split red lentils and quinoa thoroughly until the water runs clear. This is an important step, as quinoa can otherwise be quite bitter.

Soak in a large volume of water for 2 hours minimum to 7 hours (recommended). Drain, and rinse again.

Blend with 1 cup of fresh water and salt (or spices of choice) until perfectly smooth.

Heat up a non-stick pan on medium heat and brush ¼ tsp of oil if using. Pour ¼ of the batter and flatten it with the back of a spoon or ladle. Cook for 2 minutes until the top side of the wrap looks dry. Lift slightly to check that the underside appears to have cooked properly, and make sure there are no sticky points, by gently moving the wrap with the spatula. Then flip, cooking for another 2 minutes until golden brown.

Repeat with the rest of the batter, add your favorite toppings, and enjoy!

栄養

• カロリー: 178 kcal
• 脂肪総量: 3 g
• ナトリウム: 297 mg
• 炭水化物総量: 30 g
• 食物繊維: 5 g
• タンパク質: 10 g