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Gluten Free Wrap Recipe

Gluten Free Wrap Recipe

The Ayurveda Experience September 12, 2015

This gluten free wrap recipe is a game-changer. It tastes great, it’s easy to make and it will simplify the lunch process. It’s perfect for anyone looking to reduce bread in their diet plus it’s a complete protein.

Gluten Free Wrap Recipe

This gluten free wrap recipe was inspired by the South Indian dosa. Dosas are like thin pancakes. They’re traditionally grilled very thin and crispy. Here we’ll make them fluffy and soft, creating a better option for lunch wraps. They’re great for those following a vata-reducing diet.

This gluten free wrap recipe is like a traditional crepe. It can be used with savory foods – veggies, avocado, etc. Or with sweet – nut butter, maple syrup. Try it smeared with chyawanprash for a tasty Ayurvedic treat.

Because these wraps are made with lentils it’s important to have some spice with it. Spice supports the digestive process. You can incorporate spice right into the batter like we do here with fenugreek seeds.

You’ll need this equipment:

  • cast iron griddle
  • blender or food processor
  • flat bottom measuring cup or flat serving spoon
  • spatula


  • 1/2 cup Basmati rice, white or brown
  • 1/3 cup Urad dahl (also known as black gram) or split mung
  • 1/2 teaspoon Fenugreek seed (optional)
  • 3/4 teaspoon mineral salt
  • 1 tablespoon sunflower oil
  • 3/4 cup water, plus several cups for soaking


  1. Thoroughly wash the rice and dahl. Add the optional fenugreek seeds and soak in water overnight (at least 6 hours). After soaking, strain and discard the soak water. In a blender or food processor combine the rice and dahl mixture with fresh water and salt. Puree until smooth (should look like pancake batter).
  2. Heat the griddle on medium high and lightly coat with oil. When the griddle is just about starting to smoke add some batter (about 1/2 cup). Using the flat side of the measuring cup or spoon start to smooth out the batter in circular motions, until its the size of a small dinner plate.
  3. When the bottom is well cooked (2-3 minutes) add a few drops of oil to the top of the wrap and spread with a spatula. Flip over and allow to cook for another 2 minutes.

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