Soya chunks – ½ cup
Onion – 1 (thin slices)
Capsicum / Carrot – ½ cup
Ginger-garlic paste – 1 tsp
Green chilli – 1 (optional)
Cumin powder – ½ tsp
Red chilli powder – ½ tsp
Garam masala – ¼ tsp
Salt – as needed
Oil – 1 tsp only
Whole wheat roti / wrap – 2
Curd / hung curd – 2 tbsp (optional, protein boost)
Boil soya chunks in hot water with salt for 5 min.
Squeeze well & pulse coarsely (or finely chop).
Heat pan → add oil → ginger-garlic → onion → veggies.
Add soya chunks + spices + salt. Sauté till dry.
Add curd (optional) & mix well.
Place stuffing in wheat roti, roll tight & serve.
👉 Protein approx: 20–25 g per roll 💪
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