Gluten free Hummus Wrap

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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:

  1. In a mixing bowl, combine jowar flour with a pinch of salt.
  2. Gradually add warm water while kneading to form a soft, pliable dough.
  3. Divide the dough into one ball, roll it out gently into a thin circle using a rolling pin, dusting with flour as needed.
  4. 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:

  1. Heat 1 tsp olive oil in a pan and add cumin seeds. Let them splutter.
  2. Add mixed vegetables and sauté for 2-3 minutes until slightly tender.
  3. Add turmeric, red chili powder, garam masala, and salt. Mix well.
  4. Add paneer cubes and cook for another 2 minutes. Remove from heat.

    3. Prepare the Hummus Spread:

    1. Blend boiled chickpeas, tahini, garlic, lemon juice, olive oil, salt, and water into a smooth paste. Adjust consistency as needed.

    4. Assemble the Wrap:

    1. Spread the hummus evenly over the jowar roti.
    2. Add the paneer and vegetable filling in the center.
    3. Sprinkle chopped coriander leaves and squeeze a lemon wedge for added flavor.
    4. 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

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