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High Protein Wrap- The Nutricultural Plate Style

Difficulty Beginner
Time
Prep Time: 15 mins Cook Time: 20 mins Total Time: 35 mins
Servings 2
Calories 420
Best Season Suitable throughout the year
Description

This wrap is a wholesome, nutrient-dense meal that is both heart- and diabetic-friendly, perfect for a quick lunch or dinner. Not only is this wrap rich in essential vitamins and minerals, but it also includes anti-inflammatory spices that enhance both flavor and health benefits.

High in Fiber:

  • Chickpeas, kale, and baby spinach are all rich in dietary fiber, which helps regulate blood sugar levels by slowing down the absorption of carbohydrates. This makes the meal ideal for those managing diabetes.

Low Glycemic Index (GI):

  • The Low GI wrap used in this recipe releases glucose slowly into the bloodstream, preventing sudden spikes in blood sugar, which is beneficial for diabetics.

Rich in Plant-Based Protein:

  • Chickpeas are an excellent source of plant-based protein, which helps in muscle repair and growth. A diet rich in plant proteins can improve heart health by lowering cholesterol levels.
  • Combining plant proteins with fiber helps keep you fuller for longer, reducing overeating and assisting in weight management, which is important for heart and diabetic health.
Ingredients:
  • 1 cup boiled chickpeas
  • 2 medium onions (finely chopped)
  • 1 cup kale
  • 1/2 cup baby spinach
  • 1 cup shredded carrot, cabbage and purple lettuce mix
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1/4 tsp turmeric powder
  • 1/2 tsp garam masala
  • 1/2 tsp coriander powder
  • 2 tsp olive oil
  • salt, red chilly powder and black pepper as per taste
  • 1 low GI wrap
Method:
  1. Prepare the stir-fry:

    • Heat a pan over medium heat and add 2 tablespoons of olive oil.

    • Once the oil is hot, add 1 teaspoon cumin seeds and 1 teaspoon mustard seeds. Allow them to crackle for about 30 seconds.

    • Add the finely chopped onions and sauté until golden brown, approximately 3–4 minutes.

    • Stir in the frozen kale and cook for 2–3 minutes, until it softens.

    • Add the boiled chickpeas and mix well.

    • Season with black pepper, red chili powder, turmeric, garam masala, and coriander powder.

    • Continue cooking for 5–7 minutes, stirring occasionally, until the chickpeas and kale are well coated with the spices.

    • Turn off the heat and finish with a squeeze of fresh lemon juice for added brightness.

  2. Assemble the wrap:

    • Place a Low GI wrap on a clean, flat surface.

    • Layer with fresh baby spinach, followed by a mix of shredded carrots, cabbage, and purple lettuce.

    • Add a generous portion of the chickpea and kale stir-fry on top of the vegetables.

  3. Wrap it up:

    • Roll the wrap tightly, folding in the sides to secure the filling.

    • Slice in half if desired and serve immediately.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 420kcal
% Daily Value *
Total Fat 18g28%
Total Carbohydrate 46g16%
Dietary Fiber 12g48%
Protein 15g30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Heart and diabetes friendly, High fibre, Vegetarian, Low GI
Read it online: https://dietyumm.com/recipe/high-protein-wrap-the-nutricultural-plate-style/