Paneer Tikka Wrap
Ingredients
For the paneer filling
- 100 g paneer (Indian cottage cheese), cut into cubes
- ½ small bell pepper, sliced
- ¼ medium onion, sliced
- 2 tbsp plain Greek yogurt or thick yogurt
- ½ tsp tikka masala
- ¼ tsp turmeric
- ¼ tsp cumin
- ¼ tsp chili powder
- 1 tsp lemon juice
- 1 tsp oil
- Salt, to taste
For the wrap
- 1 large whole-wheat roti/tortilla
- ¼ cup lettuce, shredded
- ¼ cup cucumber, sliced
- 1 tbsp mint/coriander chutney
Method
- Make the marinade. Mix the yogurt, tikka masala, turmeric, cumin, chili powder, lemon juice and salt.
- Coat. Add the paneer, bell pepper and onion. Coat everything well.
- Heat the pan. Heat 1 tsp oil in a pan.
- Cook the tikka. Add the paneer mixture and cook for 6–8 minutes, turning occasionally, until the paneer is lightly browned and the vegetables are tender.
- Warm the roti. Warm the whole-wheat roti.
- Add the greens. Add the lettuce and cucumber.
- Fill. Spoon the paneer tikka mixture into the center.
- Add chutney. Add the mint/coriander chutney.
- Roll & serve. Roll tightly and serve.
Nutrition (approx. per serving; values vary with brands, portions and cooking methods)
| Per Serving | |
|---|---|
| Calories | ~520 kcal |
| Protein | ~28 g |
| Carbohydrates | ~45 g |
| Fat | ~27 g |
| Fibre | ~7 g |
| Sugar | ~7 g |
| Calcium | ~450 mg |
| Iron | ~4 mg |
| Sodium | ~650 mg |
Tips
- Why it's nutritious: paneer and yogurt provide protein and calcium, while the whole-wheat wrap and vegetables add carbohydrates and fibre.
- To make it lighter: use 75 g paneer and low-fat Greek yogurt. That brings the meal closer to 400–430 calories while keeping protein relatively high.
Step-by-step photos
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