Eating healthy is easier said than done. For vegetarians in particular, getting the required amount of protein in the diet without resorting to supplements often becomes a cause for concern. However, celebrity chef and MasterChef India judge Kunal Kapur decided to help us out of this situation by sharing his signature recipe for a high-protein veg wrap with corn salsa on Instagram on March 5.
“I often get requests for high-protein vegetarian recipes since finding good plant-based protein sources can sometimes feel tricky. But don’t worry—I’ve got you covered. This wrap is packed with nourishing ingredients that naturally boost your protein intake while still being incredibly satisfying,” he wrote in the caption.
The detailed recipe is as follows.
Ingredients:
For filling
- Paneer, crushed - 100 gms
- Cucumber, medium - 1
- Carrot, medium - 1
- Thick hung curd - ¾ cup
- Green chilli, chopped - 1 to 2
- Roasted cumin, crushed - 1 tsp
- Pepper powder - ¾ tsp
- Black salt - ¾ tsp
- Salt - to taste
- Garlic, chopped - 1 tsp
- Water - a dash
For assembling
- Avocado, small - 1
- Lettuce leaves - a few
- Salt - a pinch
- Pepper powder - a pinch
- Tortilla/Chapati, large - 4
For salsa
- Corn niblets, boiled - ½ cup
- Onion, chopped - ½ cup
- Green chilli, chopped - 2
- Tomato, diced - 1 cup
- Coriander, chopped - handful
- Lemon juice - 4 tbsp
- Salt - to taste
- Pepper powder - a pinch
Method of preparation
1. Make the filling
- In a bowl, add crushed paneer, grated cucumber, and grated carrot.
- Add hung curd, chopped green chilli, roasted cumin, pepper powder, black salt, salt, and chopped garlic.
- Mix everything well. If the mixture feels too thick, add a small dash of water to make it creamy and spreadable.
2. Prepare the salsa
- In another bowl, combine boiled corn, chopped onion, diced tomato, chopped green chilli, and coriander.
- Add lemon juice, salt, and a pinch of pepper.
- Mix well and keep aside so the flavours combine.
3. Prepare the avocado layer
{{/usCountry}}The detailed recipe is as follows.
Ingredients:
For filling
- Paneer, crushed - 100 gms
- Cucumber, medium - 1
- Carrot, medium - 1
- Thick hung curd - ¾ cup
- Green chilli, chopped - 1 to 2
- Roasted cumin, crushed - 1 tsp
- Pepper powder - ¾ tsp
- Black salt - ¾ tsp
- Salt - to taste
- Garlic, chopped - 1 tsp
- Water - a dash
For assembling
- Avocado, small - 1
- Lettuce leaves - a few
- Salt - a pinch
- Pepper powder - a pinch
- Tortilla/Chapati, large - 4
For salsa
- Corn niblets, boiled - ½ cup
- Onion, chopped - ½ cup
- Green chilli, chopped - 2
- Tomato, diced - 1 cup
- Coriander, chopped - handful
- Lemon juice - 4 tbsp
- Salt - to taste
- Pepper powder - a pinch
Method of preparation
1. Make the filling
- In a bowl, add crushed paneer, grated cucumber, and grated carrot.
- Add hung curd, chopped green chilli, roasted cumin, pepper powder, black salt, salt, and chopped garlic.
- Mix everything well. If the mixture feels too thick, add a small dash of water to make it creamy and spreadable.
2. Prepare the salsa
- In another bowl, combine boiled corn, chopped onion, diced tomato, chopped green chilli, and coriander.
- Add lemon juice, salt, and a pinch of pepper.
- Mix well and keep aside so the flavours combine.
3. Prepare the avocado layer
{{/usCountry}}Mash the avocado lightly with a pinch of salt and pepper.
4. Assemble the wrap
- Lay a tortilla or chapati flat.
- Place a few lettuce leaves in the centre. Spread a generous layer of the paneer-curd filling on top.
- Add a spoonful of the corn salsa and a little mashed avocado.
5. Roll the wrap
Fold the sides slightly inward and roll tightly to form a wrap.
6. Serve
Cut in half and serve immediately for a fresh, creamy, high-protein vegetarian wrap.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only.
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