Are you looking for a quick and easy vegetarian meal option?
If you are on you WEIGHTLOSS JOURNEY, and need a HIGH PROTEIN LOW CARB VEGETARIAN MEAL, this recipe is perfect for you. You can eat in your LUNCH or DINNER.
It is MEAL PREP friendly VEGAN and VEGETARIAN meal. You can prepare the stuffing and store in refrigerator for 5 days in an air tight container.
This recipes makes 4 Wraps
Nutrition Info per wrap
Cal : 437
Carbs : 45 G
Fat : 12 G
Protein : 30 G
Ingredients
SOYA KEEMA / SOYA BHURJI
60 gm Dry soya granules or soya chunks
2 tsp oil
1 finely chopped green chilli
1 tsp ginger finely chopped + 2 garlic finely chopped Or 1 tbsp ginger garlic paste
1 cup finely chopped onions
60 gm peas (I am using the frozen peas)
80 gm finely chopped carrots
2 medium sized tomatoes
50 gm mix bell peppers
Spices : 2 tsp coriander powder + 1/2 tap red chilli powder + 1/2 tsp turmeric powder + Salt as taste
CUCUMBER RAITA
150 gm fat free yogurt
50 gm grated cucumber
Spices : Black pepper powder, Kala Namak, chaat masala as taste
Directions
SOYA KEEMA RECIPE
To boil Soya granules
1. Take 2-3 cups of water in a big pot and let it get hot. Then add soya granules to it & boil for 2-4 or max 5 min.
2. Once done, put a muslin cloth over a strainer and strain all water from granules here. Squeeze water from the soya granules and spread in the cloth and let it dry
Soya Keema
1. In a pan, add oil. Once hot, add cumin seeds, ginger garlic and green chilli, sauté for 1-2 min. Then add finely chopped onions, sauté until the onions get translucent. If you are using ginger garlic paste, add after sauté onion for 2-3 min. Keep adding splash of water as the oil is less.
2. Now, add veggies – peas and carrots. Along with them, also add spices like coriander powder, red chilli powder & turmeic powder. Mix everything well, cover and cook for 2-3 min.
3. Next add, tomatoes & mix bell peppers. Also, add the salt here and mix everything well, cover and cook for 8-10 min or until tomatoes get mushy.
4. Once everything cooks well, add boiled soya granules. Mix well with the veggies. Cover and cook for 4-5 min again.
5. Then garnish with cilantro and also add a few drops of lemon.
Soya Keema Wrap
1. Take a tortilla wrap and add dressing in it. Then add lettuce, 1/4 of total soya bhurji, tomato slices & 20 gm mozarella cheese.
2. Make a wrap and roast it on tawa with little bit of desi ghee. Once done, cut into two halves.
3. To make cucumber Raita, in fat free yogurt, add grated cucumber with juice, also add the spices. Mix everything and pair it with the wrap.
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