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The Weekend Wrap

Difficulty Intermediate
Time
Prep Time: 30 mins Cook Time: 10 mins Total Time: 40 mins
Servings 2
Calories 490 (per serving, 2 wraps)
Best Season Suitable throughout the year
Description

The combination of soya chunks, paneer/tofu, and vegetables makes this wrap a great source of plant-based protein. The whole wheat flour, vegetables, and peas provide fiber, aiding digestion and supporting gut health. Beetroot, carrots, bell peppers, and lettuce offer antioxidants like Vitamin C, helping boost immunity and skin health.

Nutrition Benefits: 

  • Wheat Flour: A good source of complex carbohydrates, B vitamins, and fiber.
  • Beetroot Juice: Rich in antioxidants, folate, and nitrates that help improve blood flow and lower blood pressure.
  • Potato/Beetroot: Both are great sources of vitamins (C, B6), potassium, and fiber.
  • Soya Chunks: Rich in plant-based protein and fiber, making them an excellent meat alternative.
  • Paneer/Tofu: A great source of calcium and protein (especially in tofu), which supports bone health and muscle growth.
  • Carrot: Rich in beta-carotene (Vitamin A) that supports vision and immune health.
  • Green Peas: High in fiber, protein, and micronutrients like vitamins A, C, and K.
  • Roasted Bell Peppers: High in Vitamin C, which boosts immunity and skin health.
  • Hung Curd: Excellent source of probiotics, which support gut health, rich in calcium.
  • Mixed Herbs & Dill Leaves: Herbs like oregano and basil offer antioxidants, while dill has anti-inflammatory properties.
  • Lettuce: Low in calories, high in fiber and water content, aiding hydration and digestion.
Ingredients
    Makes 4 wraps, 2 per serving
    For the wrap:
  • 1 cup wheat flour
  • 2 tbsp beetroot juice (freshly squeezed)
  • water (to adjust consistency)
  • salt (to taste)
    • For the tikki
  • 1 large beetroot or potato (peeled and boiled)
  • 1/4 cup soya chunks (minced)
  • 1/4 cup paneer or tofu (grated)
  • 1/4 cup carrot (grated)
  • 1/4 cup green peas (steamed or boiled)
  • salt, chilly powder, cumin powder and pepper (to taste)
  • 1 tsp lemon juice
  • 10 ml oil (of choice) (to cook the tikki)
    • For the dressing
  • 1/2 cup hung curd
  • 1 tbsp mixed herbs (oregano, chilly flakes, thyme, basil)
  • 2 cloves garlic (minced)
  • 1 tbsp dill leaves (finely chopped)
  • salt and pepper (to taste)
  • 2 tbsp milk of choice (to adjust consistency)
    • Veggies
  • 1 bell pepper (roasted and thinly slices)
  • 10 leaves lettuce (washed)
Method:
  1. Prepare the wrap:
    • In a mixing bowl, combine the wheat flour and salt.
    • Add the beetroot juice and mix.
    • Gradually add water until you get a smooth dough (like a chapati dough).
    • Let it rest for 15-20 minutes.
    • Divide the dough into 4 equal balls and roll each into a thin circle.
    • Cook each wrap on a dry hot pan for about 1-2 minutes on each side until slightly golden and cooked through. Set aside.
  2. Prepare the tikki:
    • Boil the potato or beetroot and mash it well.
    • Soak the soya chunks in hot water for 5 minutes, then drain and squeeze out excess water. Mince the soya chunks finely.
    • In a mixing bowl, combine the mashed potato (or beetroot), minced soya chunks, grated paneer (or tofu), grated carrot and steamed green peas. 
    • Season with salt and pepper, and mix everything together until well combined.
    • Shape the mixture into 4 equal-sized patties.
    • Heat a little oil on a pan and shallow fry the patties in oil (of choice) until golden brown on both sides.
  3. Prepare the dressing:
    • In a mixer jar, combine the hung curd, mixed herbs, garlic, salt, pepper, and dill leaves and whip it. 
    • Add milk gradually until you reach your desired dressing consistency.
  4. Assemble the wrap:
    • Take each wrap and place a lettuce leaf in the center.
    • Place a tikki on top of the lettuce.
    • Place the roasted and thinly roasted bell pepper (feel free to add other veggies of your choice) 
    • Drizzle with the dressing.
    • Wrap it up and dig in. 
Nutrition Facts

Servings 2

Amount Per Serving
Calories 490kcal
% Daily Value *
Total Fat 18g28%
Total Carbohydrate 60g20%
Dietary Fiber 10g40%
Protein 14g29%

* 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, Antioxidant rich, Vegetarian, Plant protein
Read it online: https://dietyumm.com/recipe/the-weekend-wrap/