High-protein, oil-free, and gluten-free, this upgraded Moong Dal wrap is one of my favorite SoulFuel meals. It’s light, nourishing, fiber-rich, and incredibly easy to customize.

• ~8g protein per wrap
• ~5g fiber per wrap
• Less than 1g fat

Ingredients

• 1 cup dried moong dal (soaked overnight, then drained and rinsed)
• 1¾ cups water
• 1 tbsp nutritional yeast
• 1 tsp garlic salt (or 1 tsp salt + 1 tsp garlic powder)
• 1 tsp onion powder
• 1 tsp black pepper
• 1 tsp baking powder
• 3–4 tbsp oat flour (or flour of choice)

Instructions

1. Blend the batter
   Add the soaked, drained, and rinsed moong dal to a blender. Add water, nutritional yeast,
   baking powder, garlic powder, onion powder, salt, pepper, and oat flour.
2. Blend until smooth
   Blend until a smooth batter forms. If the batter is too thick, add more water as needed.
3. Cook the wraps
   Pour batter onto a heated non-stick pan and spread thin like a crepe. Cook until set,
   then flip and cook the other side.
4. Upgrade tip
   Adding 3–4 tablespoons of flour helps make the wrap more pliable and sturdy.

Optional Add-Ins

• Fresh herbs like basil, chives, or oregano
• For a sweet version: omit garlic, onion, and pepper, and add a touch of sweetness
  (like monk fruit or date paste)

Why You’ll Love It

• High-protein, plant-based meal option
• Oil-free and naturally gluten-free
• Fiber-rich and easy on digestion
• Versatile for savory or sweet variations