Healthy Substitute for Complete Meal
If you’re looking for a meal that’s both delicious and good for you, healthy wraps are the way to go. These wraps are made with multi-grain flour, which is packed with nutrients, making them a much better choice than regular wraps made with all-purpose flour.
These nutritious wraps are packed with protein-rich soya chunks and loads of fresh vegetables. You can easily customize the filling to suit your preferences, adding even more healthy and nutrient-dense ingredients to make it just the way you like., these wraps give you a healthy balance of grains, protein, and veggies – everything your body needs in one meal.
The Soya Tikka Multigrain Wrap combines protein-rich soya chunks with the goodness of multigrain flour, making it a perfect meal for anyone looking to eat healthy without compromising on taste.
So, let’s explore this amazing nutrient-packed recipe that’s not only delicious but also super healthy.
Ingredients:
For the Soya Tikka:
- 1 cup soya chunks
- 1 tablespoon oil
- 1 teaspoon ginger-garlic paste
- 1 tablespoon yogurt
- 1 tablespoon lemon juice
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon turmeric powder
- Salt to taste
- 1 tablespoon fresh coriander, chopped
For the Multigrain Wrap:
- 1 cup multigrain flour (Customized as per your choice with whole wheat ,millet & barley flour)
- ½ teaspoon salt
- 1 tablespoon cooking oil
- Water to knead the dough
For the Filling:
- 1 Small Onion sliced
- 1 tomato, chopped
- ½ Capsicum Sliced
- Green Chutney
Method:-
1. Prepare the Soya Tikka:
- Boil water in a pan and add the soya chunks. Let them cook for 5-7 minutes, then drain and rinse under cold water. Squeeze out any excess water and set aside.
- Take 1 tablespoon oil in a pan and add ginger-garlic paste.
- Add the soya chunks,all veggies, along with curd,red chili powder, turmeric, garam masala, lemon juice, and salt.
- Rest this marinated soya chunks & veggies for half an hour.
- Now take a pan add 1 tablespoon of oil to heat, pour all the marinated veggies & soya chunks in tha pan.Stir well and cook on medium heat for about 5-6 minutes, allowing the spices to coat the soya and get a little crispy. Remove from heat and sprinkle fresh chopped coriander on top.
2. Make the Multigrain Wrap:
- In a mixing bowl, combine the multigrain flour and salt. Add cooking oil and mix it in.
- Gradually add water and knead into a smooth dough. Let it rest for 10 minutes.
- Divide the dough into small portions and roll each one to make thin tortillas or rotis.
- Heat a tawa or non-stick pan over medium heat. Cook each roti for 1-2 minutes on each side, pressing gently with a spatula, until golden brown spots appear. Set aside.
3. Assemble the Wrap:
- Place a cooked multigrain roti on a flat surface.
- Spread green chutney over the roti.
- Add a portion of the cooked soya tikka in the center.
- Top with sliced onions, tomatoes, capsicum, and fresh coriander.
- Fold the wrap from all sides, rolling it up tightly.
- Heat a tava & roast the wrap on medium flame with some butter or ghee from both side till it get crust texture from outside.
- Cut this wrap into two piece & serve it with chutney or any dip of your choice.
- Enjoy a healthy, filling meal.
Nutrition Facts (Based on Approx.)
Serving Size: 1 Wrap (Approx.)
| Amount per Serving | % Daily Value |
|---|---|
| Calories | 550 kcal |
| Total Fat | 25g |
| Saturated Fat | 3g |
| Unsaturated Fat | 22g |
| Cholesterol | 0mg |
| Sodium | 1150mg |
| Total Carbohydrates | 75g |
| Dietary Fiber | 12g |
| Sugars | 5g |
| Protein | 22g |
| Vitamin D | 0mcg |
| Calcium | 40mg |
| Iron | 3.5mg |
| Potassium | 600mg |
So, if you’re craving something tasty without the guilt, give these healthy wraps a try! They’re the perfect way to enjoy a filling, nutritious meal that tastes just as good as it makes you feel.
Comment below for which meal you will be adding this complete healthy & nutrient treat.
