High Protein Wrap | Beetroot Kala Chana Tikki Roll | Healthy Dinner, Lunch Recipe | Kids Tiffin Idea

black chickpeas

🥗Healthier: quinoa

💰Cheaper: canned chickpeas

Quinoa is high in protein, while canned chickpeas are more affordable and accessible.

whole wheat wrap

🥗Healthier: lettuce leaves

💰Cheaper: tortilla

Lettuce is low-calorie and fresh, while tortillas are often cheaper.

yogurt

🥗Healthier: Greek yogurt

💰Cheaper: sour cream

Greek yogurt adds creaminess with fewer calories, while sour cream is often less expensive.

oil

🥗Healthier: avocado oil

💰Cheaper: sunflower oil

Avocado oil is healthier, while sunflower oil is widely available and cost-effective.

Prepare the dough by mixing wheat flour, salt, carom seeds, moringa powder, and spinach puree; knead and set aside.

For the tikki mixture, combine boiled chickpeas, boiled beetroot, tofu/paneer, chopped onion, ginger, garlic, green chilies, fresh coriander, crushed peanuts, sesame seeds, and spices (salt, red chili powder, black pepper, roasted cumin powder, dry mango powder, garam masala) in a bowl; mix well.

Form the mixture into small patties (tikkis).

Heat oil in a skillet over medium heat and fry the patties until golden brown on both sides.

Roll out the prepared dough into flat rounds and cook on a skillet until lightly browned.

Prepare the sauce by blending paneer, hung curd, soaked cashews, boiled red chili, garlic, salt, sugar, kashmiri red chili powder, and oregano seasoning until smooth.

Assemble the wrap by spreading the sauce on the cooked dough, adding thick curd, green chutney, and the fried patties; roll tightly and serve.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens