Amaranth Tofu Veggie Wrap

For a Serving Size of Two:

Ingredients:

For Amaranth Roti:

• 60 grams amaranth flour
• 30 grams whole wheat flour
• 1/2 teaspoon salt
• Water (as needed to make a dough)
• 1 teaspoon olive oil

For the Filling:

• 100 grams tofu, cubed
• 20 grams bell pepper, sliced
• 20 grams carrots, julienned
• 20 grams cucumber, julienned
• 20 grams lettuce leaves
• 10 grams onion, thinly sliced
• 1 teaspoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon cumin powder
• Salt and pepper to taste
• 1 tablespoon coriander chutney (optional)
• 1 tablespoon yogurt (optional)

Procedure:

1. In a mixing bowl, combine the amaranth flour, whole wheat flour, and salt, gradually add water and knead into a soft dough. 
2. Divide the dough into two equal portions and roll out each portion into a thin roti.
3. Heat a non-stick pan and cook each roti on medium heat until golden brown spots appear on both sides. Brush lightly with olive oil and set aside.
4. Heat 1 teaspoon of olive oil in a pan over medium heat. Add the cubed tofu and cook until lightly browned.
5. Add the bell pepper, carrots, and onion to the pan and stir-fry for 2-3 minutes until slightly tender.
6. Season with garlic powder, cumin powder, salt, and pepper. Stir well to coat the tofu and veggies evenly. Remove from heat.
7. Lay out the cooked amaranth roti.
8. Spread a layer of coriander chutney (if using) and a tablespoon of yogurt (if using) on each roti.
9. Place lettuce leaves on top. Add the tofu and vegetable mixture evenly between the two rotis. Top with cucumber juliennes for a fresh crunch.
10. Fold the sides of the roti over the filling and roll up tightly to form a wrap.

Nutritional Benefits:

• This wrap is a balanced meal that provides a variety of nutrients. Amaranth and whole wheat flour offer fiber and essential minerals, promoting digestive health and sustained energy.
• Tofu is an excellent source of plant-based protein and contains all nine essential amino acids.
• The assortment of fresh vegetables contributes vitamins, antioxidants, and fiber, which support overall health and well-being.
• Olive oil adds healthy fats, and optional additions like coriander chutney or yogurt enhance the flavor and provide additional nutrients. This wrap is an excellent choice for a wholesome and satisfying meal.

Nutritional Information:

• Calories: 532 kcal
• Protein: 22.6 g
• Carbohydrates: 77.3 g
• Fat: 18.5 g