Quick answer
What makes this recipe work
This recipe keeps the appeal of vegetarian red lentil wraps but rebuilds it for a gluten-free kitchen: clear label checks, simple supermarket ingredients, realistic timings, and a practical cost per serving.
Research signal
Rebuilt from a popular recipe idea
This is an original basilly version of the vegetarian red lentil wraps idea researched from Food & Wine. It uses our own gluten-free method, safety checks, cost model, and swaps.
Source researchCook mode
Prep bench
Scaled cost
£3.28
Checked
0/5
Set up safely
Clean the board, pan, and utensils before starting Red Lentil Lettuce Wraps. Check labels on red lentils, lettuce cups, yogurt sauce, plus any sauces, stock, spice blends, and toppings.
This is the step that prevents most accidental gluten exposure.
- - Check sauces, stocks, spice mixes, sausages, cornflakes, oats, baking powder, and specialist free-from products every time because labels change.
- - Use clean boards, pans, colanders, toaster bags, and utensils if the kitchen also handles wheat.
- - Avoid shared fryers, open bakery bins, and bulk scoop ingredients for coeliac cooking.
Ingredients
- 1 tbsp Olive oil
- 1 pinch Salt and black pepper
- 320 g red lentils
- 8 pieces lettuce cups
- 2 tbsp yogurt sauce
Equipment
- Large frying pan
- Mixing bowl
- Spatula
Method
- 1
Set up safely
3 minClean the board, pan, and utensils before starting Red Lentil Lettuce Wraps. Check labels on red lentils, lettuce cups, yogurt sauce, plus any sauces, stock, spice blends, and toppings.
This is the step that prevents most accidental gluten exposure.
- 2
Cook the base
14 minCook red lentils with lettuce cups, oil, and seasoning until tender.
- 3
Bind
5 minAdd yogurt sauce and enough moisture to bring the mixture together.
- 4
Finish
8 minCrisp, simmer, or spoon into bowls depending on the texture you want.
Budget swaps
- Use own-brand tins, frozen vegetables, and larger gluten-free staple packs where available.
- Stretch the meal with rice, potatoes, beans, lentils, or salad rather than expensive free-from extras.
- Batch-cook the core filling and add fresh toppings only when serving.
Substitutions
- Use a certified gluten-free equivalent for any specialist bread, pasta, wrapper, stock, or sauce.
- Swap the main protein for beans, tofu, chicken, or tinned fish based on budget and dietary needs.
- Use dairy-free yogurt, cheese, or cream where needed; re-check labels on every swap.
Serve with
- Rice
- Yogurt sauce
- Salad
Storage
- Cool quickly and refrigerate in a sealed container for up to three days.
- Freeze in labelled portions for up to three months.
- Reheat until piping hot throughout, adding a splash of water if needed.
FAQs
Is this the same as the vegetarian red lentil wraps recipe from Food & Wine?
No. It is an original basilly version inspired by the popular recipe idea, rewritten with different ingredients, method, gluten-free safety notes, and budget handling.
What is the main gluten risk?
The base ingredients are naturally gluten-free, but sauces, spice mixes, stock, toppings, and shared kitchen equipment can still introduce gluten.
Can I meal prep it?
Yes. Cool quickly, portion, label, and refrigerate or freeze using the storage notes above.
