Soya Keema Wrap

A high-protein, flavorful wrap perfect for a quick and healthy meal.

If you prefer larger meals you can allocate more calories to dinner within your allowed calories to stay in a deficit. 

Alternatively you can add a side of cut cucumber and tomato here too and even add spinach and mushrooms into the kheema 

Ingredients

• Soya granules (uncooked): 30g, soaked in water for 10 minutes and squeezed
• Whole wheat roti: 1 (30g)
• Onion: 1 small, chopped
• Tomato: 1 small, chopped
• Capsicum: 1/2 small, chopped
• Spices:
  • 1/2 tsp garam masala
  • 1/2 tsp red chili powder
  • 1/4 tsp turmeric powder
  • Salt to taste
• Oil: 1 tsp

Instructions

1. Prepare the soya granules:

   • Soak the uncooked soya granules in water for 10 minutes. Squeeze out excess water and set aside.

2. Cook the vegetables:

   • Heat oil in a non-stick pan over medium heat. Add the chopped onion, capsicum, and tomato. Sauté for 3-4 minutes until softened.

3. Add the spices and soya granules:

   • Stir in the garam masala, red chili powder, turmeric powder, and salt. Add the soaked and squeezed soya granules. Mix well and cook for 5-7 minutes, allowing the flavors to combine.

4. Assemble the wrap:

   • Place the soya keema mixture onto the whole wheat roti. Roll it tightly to form a wrap.

5. Serve:

   • Serve warm, optionally with a side of mint yogurt dip or fresh salad.

Nutrition Information (Per Serving)

• Calories: ~385 kcal
• Protein: ~23g
• Carbohydrates: ~40g
• Fat: ~10g

This recipe uses uncooked soya granules for clarity and delivers a balanced, protein-packed meal in a convenient wrap.