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Gluten free Hummus Wrap
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- Author: Rajeshwaree Jadeja
- Prep Time: 15 min
- Cook Time: 15 min
- Total Time: 30 minutes
- Yield: 30 min
Description
This wrap is rich in protein from paneer and chickpeas, provides complex carbs from jowar, and is high in fibre from vegetables. It makes a nutritious, balanced, and satisfying meal.
Ingredients
- For the Jowar Roti (Wrap):
- Jowar flour (Sorghum): 40 g (approx. 1/3 cup)
- Warm water: As needed
- Salt: A pinch
- For the Paneer Filling:
- Paneer (cottage cheese): 50 g (cut into small cubes)
- Mixed vegetables (carrot, capsicum, zucchini, and cabbage): 1/2 cup, finely shredded
- Olive oil: 1 tsp
- Cumin seeds: 1/4 tsp
- Turmeric powder: 1/8 tsp
- Red chili powder: 1/4 tsp (optional)
- Garam masala: 1/4 tsp
- Salt: To taste
- For the Hummus Spread:
- Boiled chickpeas: 2 tbsp (about 30 g)
- Tahini: 1 tsp
- Lemon juice: 1 tsp
- Garlic: 1 small clove
- Olive oil: 1/2 tsp
- Salt: To taste
- Water: 1-2 tsp (to adjust consistency)
- Optional Toppings:
- Fresh coriander leaves: 1 tsp, chopped
- Lemon wedge: 1 (for squeezing)
Instructions
1. Prepare the Jowar Roti:
- In a mixing bowl, combine jowar flour with a pinch of salt.
- Gradually add warm water while kneading to form a soft, pliable dough.
- Divide the dough into one ball, roll it out gently into a thin circle using a rolling pin, dusting with flour as needed.
- Heat a skillet and cook the roti on medium heat until brown spots appear on both sides. Set aside.
2. Make the Paneer and Veggie Filling:
- Heat 1 tsp olive oil in a pan and add cumin seeds. Let them splutter.
- Add mixed vegetables and sauté for 2-3 minutes until slightly tender.
- Add turmeric, red chili powder, garam masala, and salt. Mix well.
- Add paneer cubes and cook for another 2 minutes. Remove from heat.
3. Prepare the Hummus Spread:
- Blend boiled chickpeas, tahini, garlic, lemon juice, olive oil, salt, and water into a smooth paste. Adjust consistency as needed.
4. Assemble the Wrap:
- Spread the hummus evenly over the jowar roti.
- Add the paneer and vegetable filling in the center.
- Sprinkle chopped coriander leaves and squeeze a lemon wedge for added flavor.
- Roll the roti tightly to form a wrap.
Nutrition
- Serving Size: 1
- Calories: ~290 kcal
- Sugar: ~12.5 g
- Carbohydrates: ~32 g
- Fiber: ~5.5 g