Wrap Batter
| Ingredient | English | 1x | 2x | 3x | 4x |
|---|---|---|---|---|---|
| Yellow Lentils (Moong Dal) | 1 1/2 cups (about 310 g), soaked | 310 g | 620 g | 930 g | 1.24 kg |
| Extra-Firm Tofu | 1/3 block (about 140 g) | 140 g | 280 g | 420 g | 560 g |
| Black Salt (Kala Namak)regular salt works too | To taste | — | — | — | — |
| Turmericfor the golden color | Recommended, to taste | — | — | — | — |
| Water | As needed, for a pancake-to-crepe batter consistency | — | — | — | — |
Veggie Version (Optional)
| Ingredient | English | 1x | 2x | 3x | 4x |
|---|---|---|---|---|---|
| Zucchiniamount not stated in the video | 1 small, sliced into ribbons (estimated) | 180 g | 360 g | 540 g | 720 g |
| Tomatoesamount not stated in the video | 2-3 medium, sliced into rounds (estimated)or 1 can (about 14 oz) diced tomatoes, drained | 300 g | 600 g | 900 g | 1.2 kg |
| Neutral Oilamount not stated in the video | 1-2 tsp for the pan (estimated) | 7 g | 14 g | 21 g | 28 g |
Pantry swaps
| Original | Swap1 | Swap2 | Swap3 |
|---|---|---|---|
| Turmeric | Ground turmeric | ||
| — | — | ||
| Tomatoes | 1/2 cup tomato sauce plus 1/2 cup water | 1-1/3 cups chopped fresh tomatoes, simmered | Canned diced tomatoes |
| 1 | 0.5 | 1.33 | 1 |
Method
Make the batter
- Rinse the moong dal, cover with water, and soak until softened, about 2-4 hours (the video does not give a soak time; overnight works too).
- Drain the lentils and add them to a blender with the tofu, black salt, and turmeric. Blend until completely smooth, adding water gradually – the batter should be between a pancake and a crepe batter, thin enough to spread easily in the pan.
Veggie version
- Slice the zucchini into thin ribbons and the tomatoes into rounds.
- Heat a lightly oiled pan over medium-high heat and saute the zucchini and tomatoes until they start to soften and char at the edges, about 2-3 minutes.
- Lower the heat to medium. Pour or ladle the batter over the sauteed vegetables and spread it into a thin, even layer that covers them. Cook until the top bubbles and the edges set and release, about 2-3 minutes, then flip and cook 1-2 minutes more until golden and cooked through.
Plain version
- Ladle the batter into a lightly oiled pan over medium heat and tilt to spread it thin, like a crepe.
- Cook until set and pliable, about 2-3 minutes per side, then slide it out. The wraps are ready when they are soft, golden, and fold without cracking. Roll while warm, plain or around your favorite filling.
Notes
Servings: about 6 wraps (estimated; the creator does not state a yield). Per serving: 217 kcal, 14 g protein, 33 g carbs, 4 g fat, 9 g fiber. Macros are estimates summed from USDA per-100 g values (raw moong dal, extra-firm tofu, and 1 tbsp oil for the pan). The creator’s own stats are 15 g protein and 7 g fiber per serving, no flour and no eggs, which match these sums closely. Fiber is included, computed from the moong dal (16.3 g per 100 g dry) plus a small amount from tofu.
Quantities: the wrap batter quantities are exact from the creator’s written description – 1.5 cups soaked yellow lentils (moong dal), 1/3 block extra-firm tofu, black salt to taste, and turmeric recommended. The batter water, the zucchini, tomato, and oil amounts, the soak time, and the cooking times are not stated in the post or the video and are estimates reconstructed from the video frames.
Method: reconstructed from the video frames (the reel has no narration or captions). The on-screen sequence is: lentils poured into a measuring cup, the tofu block added to the blender with the seasoning, everything blended smooth, the batter poured into a bowl, zucchini ribbons and tomato slices sauteed on a griddle, batter ladled over the vegetables and spread, the cooked piece slid onto a plate, and the plain wrap folded by hand to show it is soft and moist.
Source: Momma’s Kitchen Lab, “High-Protein Lentil Wraps” (Facebook reel). https://www.facebook.com/reel/1424937602802745
Want to stay in touch? You can reach me in a variety of ways from my Contact page.