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Chickpea Paneer Wrap

Chickpea Paneer Wrap
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The Chickpea Paneer Wrap is a vibrant, protein-packed meal combining creamy paneer cheese and hearty chickpeas wrapped in a soft flatbread or tortilla. This easy, fast recipe features fresh vegetables, warming spices, and a tangy yogurt or tahini sauce, perfect for quick lunches, wholesome dinners, or nutritious snacks. Versatile and customizable, it caters to a variety of tastes and dietary preferences, making it a delicious, satisfying go-to meal anytime.

Ingredients

Scale

Chickpea Base

  • 1 cup cooked chickpeas (canned or boiled), lightly mashed

Paneer

  • 150 grams paneer, cubed
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 tablespoon oil (for sautéing)

Fresh Vegetables

  • 1 cup lettuce, washed and thinly sliced
  • 1 medium tomato, sliced
  • ½ cup cucumber, sliced

Wraps

  • 4 soft flatbreads or tortillas (can use gluten-free if preferred)

Herbs and Spices

  • 2 tablespoons fresh cilantro, chopped
  • Optional: pinch of chili powder or sriracha (for spicy variation)

Sauce

  • ½ cup plain yogurt or tahini
  • 1 tablespoon lemon juice
  • Salt to taste
  • 2 tablespoons chopped cilantro

Instructions

  1. Prepare the Chickpeas: Drain and rinse canned chickpeas or cook dried chickpeas until soft. Lightly mash them with a fork or potato masher to create a creamy texture while retaining some bite.
  2. Cook the Paneer: Cut paneer into cubes and sauté in a nonstick pan with a drizzle of oil until golden brown on all sides. Add cumin and coriander powders during sautéing to infuse warm, aromatic flavors.
  3. Prepare Fresh Veggies: Wash and thinly slice lettuce, tomatoes, cucumbers, and any additional preferred vegetables. Keep them crisp for texture contrast inside the wrap.
  4. Make the Sauce: Whisk together plain yogurt or tahini with lemon juice, salt, and chopped cilantro to form a creamy, tangy dressing that complements the chickpea and paneer flavors.
  5. Assemble the Wrap: Warm the flatbreads or tortillas slightly to make them pliable. Spread a layer of chickpea mixture evenly, scatter sautéed paneer cubes on top, add fresh vegetables, and drizzle the sauce over all ingredients. Roll up the wrap tightly and secure with parchment paper or a toothpick if needed.

Notes

  • Use fresh herbs like cilantro or mint to elevate the flavor.
  • Don’t overfill the wrap to prevent tearing.
  • Warm the flatbreads slightly to improve folding ease and texture.
  • Cook chickpeas and paneer ahead of time to save preparation time on busy days.
  • Layer sauce in the middle to avoid sogginess and keep the wrap fresh longer.
  • For a spicy twist, add chili powder or sriracha to the chickpea mixture or sauce.
  • To make vegan, substitute paneer with tofu and use a plant-based sauce like cashew cream.
  • Swap lettuce for spinach or arugula for added nutrients.
  • Toast the filled wrap on a grill pan for a smoky, crispy finish if desired.
  • Sprinkle roasted peanuts or walnuts inside the wrap for extra crunch and flavor.

Nutrition

Keywords: chickpea wrap, paneer wrap, vegetarian wrap, healthy lunch, protein-packed meal, quick dinner, Indian fusion wrap

Find it online: https://cherrycooks.com/chickpea-paneer-wrap/