Wraps are one of the most popular foods consumed world-wide and enjoyed by all. The blend of vegetables and the mouth-watering sauces, mayonnaise & cheese with the refined flour base being calorically dense makes it an unhealthy option. It can be made into a healthy Tofu wrap which is very easy to prepare and satiating enough.
Tofu is a rich source of protein as it is made from soy milk. It contains vitamin B1 and essential amino acids and very low-fat content. Tofu also contains iron which makes it a healthy option. Made with wheat flour and veggies along, this recipe is a wholesome meal in itself including carbohydrates, protein and fiber.
Ingredients:
Whole Wheat Roti – 2 in No.
Tofu Cubes – 100 gms
Sliced Onion – ½ Cup
Sliced Capsicum – ½ Cup
Grated Cabbage – ½ Cup
Slice Carrot – ½ Cup
Hung Curd – 2 Tbsp
Oregano – ¼ Tsp
Chili Flakes – ¼ Tsp
Oil – 1 ½ Tsp
Salt as per Taste
Method:
- Heat 1 tsp oil in a pan, add sliced vegetables, tofu cubes and salt to taste and sauté till tofu turns golden-brown in colour.
- Now add oregano and chili flakes, mix properly and keep the mixture aside to cool.
- In a bowl add hung curd, oregano, chilli flakes, and salt as per taste and mix it well to make a dip.
- Take a roti and spread the hung curd dip over it.
- Place the tofu mixture on it and spread evenly and roll it into a wrap. Repeat the same for other roti.
- Heat a non-stick pan, place the wrap and cook it using ½ tsp oil till it turns crisp.
- Serve hot with ketchup or mint chutney.
Note: You can also add tofu and vegetables in grated and chopped form respectively.
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