Description
The Chickpea Paneer Wrap is a nutritious and satisfying lunch option that combines creamy paneer and hearty chickpeas with fresh veggies, aromatic herbs, and warming spices. Wrapped in a soft tortilla or flatbread, it offers a perfect balance of protein, fiber, and flavor. Quick to prepare and highly customizable, this wrap fuels your day with wholesome ingredients and vibrant tastes.
Ingredients
Scale
Main Ingredients
- 200g paneer, diced into bite-sized cubes
- 1 cup canned chickpeas, rinsed, drained, and lightly mashed
- 2 large tortillas or flatbreads (or gluten-free tortillas/lettuce wraps as substitutes)
- ½ cup chopped cucumber
- ½ cup chopped tomato
- 1 cup fresh lettuce leaves
- ¼ cup finely chopped onion
Herbs and Spices
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp garam masala
- Fresh coriander (cilantro) leaves, chopped (or mint/basil as variations)
- Salt and pepper, to taste
Sauce
- ½ cup plain yogurt (or plant-based yogurt/tahini for vegan option)
- 1 tsp lemon juice
- ¼ tsp roasted cumin powder
- Salt and pepper, to taste
Instructions
- Prepare the Paneer and Chickpeas: Dice the paneer into bite-sized cubes. Rinse and drain the canned chickpeas, then lightly mash them to retain some texture and improve the filling’s consistency.
- Season the Filling: In a mixing bowl, combine the diced paneer, mashed chickpeas, ground cumin, coriander, garam masala, chopped onions, tomatoes, and fresh herbs. Mix thoroughly to create a well-seasoned and vibrant filling.
- Prepare the Sauce: In a small bowl, mix plain yogurt or tahini with lemon juice, salt, pepper, and a pinch of roasted cumin powder. This creamy and tangy sauce balances the spices and adds moisture to the wrap.
- Assemble the Wrap: Lay the tortilla or flatbread flat. Spread a generous layer of the prepared sauce over it. Add the paneer and chickpea mixture on top, followed by crisp lettuce and cucumber slices. Roll the wrap tightly to secure all ingredients inside.
- Warm and Serve: Lightly toast the wrap in a pan or sandwich press over medium heat until golden and warm. This step enhances the flavor and texture by adding a slight crispness on the outside while keeping the interior soft and fresh.
Notes
- Use fresh paneer, either homemade or high-quality store-bought, for the best creamy texture.
- Do not over-mash the chickpeas; keep some whole for added bite.
- A squeeze of lemon juice brightens and lifts the flavors in the filling beautifully.
- Toast the wrap lightly to add a subtle crunch and help seal it firmly.
- Prepare the filling and sauce in advance to save time during busy lunch hours.
Nutrition
- Serving Size: 1 wrap
- Calories: 350 kcal
- Sugar: 4 g
- Sodium: 300 mg
- Fat: 12 g
- Saturated Fat: 6 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 8 g
- Protein: 18 g
- Cholesterol: 25 mg
Keywords: Chickpea Paneer Wrap, healthy lunch, protein wrap, vegetarian wrap, Indian flavors, gluten-free lunch, easy wrap recipe
