Soya Kathi Rolls

Soya Kathi Rolls are a delightful and nutritious wrap made with a flavorful filling of soya chunks and vegetables, encased in whole wheat or multigrain tortillas. This dish combines the robust taste of spices with the hearty texture of soya chunks, making for a satisfying meal or snack.

For a Serving Size of Two:

Ingredients:

For the Filling:

• 60 grams soya chunks
• 2 teaspoons olive oil
• 50 grams finely chopped onion
• 50 grams finely chopped bell pepper
• 50 grams finely chopped carrot
• 2 cloves minced garlic
• 1 teaspoon minced ginger
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon paprika
• Salt to taste
• Black pepper to taste
• 1 tablespoon lemon juice
• Fresh coriander (for garnish)

For the Wraps:

• 2 whole wheat tortillas or multigrain wraps

Procedure:

• Soak soya chunks in hot water for about 10 minutes. Drain and squeeze out excess water. Chop into smaller pieces if needed.
• Heat olive oil in a pan over medium heat. Add cumin seeds and let them splutter. Add chopped onion, garlic, and ginger. Sauté until onions turn golden brown.
• Add diced bell pepper and carrot. Cook for a few minutes until vegetables are tender. Stir in coriander powder, turmeric powder, paprika, and black pepper.
• Add the soya chunks. Mix well and cook for another 5-7 minutes, until soya chunks are well-coated with the spices. Finish with a squeeze of lemon juice and chopped coriander.
• Warm the tortillas or wraps slightly to make them pliable. Spread the prepared filling evenly on each tortilla. Roll up tightly and slice in half if desired.
• Serve the rolls immediately, or wrap in foil or parchment paper for a portable meal. Enjoy with a side of yogurt or a fresh salad.

Nutritional Benefits: 

• Calories: 600 kcal
• Protein: 32.9 g
• Carbohydrates: 77.2 g
• Fat: 17.9 g