Quick and Healthy Veg Frankie Wrap for a Protein-Packed Lunch

The Veg Frankie wrap is a popular street food, traditionally made with a soft, flour-based wrap stuffed with spiced vegetables. This version, however, takes a healthier approach by using a protein-rich and low-carb wrap, making it perfect for anyone looking for a nutritious, satisfying, and quick lunch option. Packed with flavor and wholesome ingredients, this Veg Frankie is sure to become your go-to healthy meal.

Ingredients (Serves 2)

For the wrap:

• 1 cup almond flour

• 1 tablespoon coconut flour

• 1 tablespoon psyllium husk

• 1/2 teaspoon baking powder

• 1/4 teaspoon salt

• 1/4 teaspoon cumin powder

• 3/4 cup warm water (adjust as needed)

• 1 tablespoon olive oil (or any preferred oil)

For the filling:

• 1/2 cup boiled and mashed chickpeas

• 1/4 cup finely chopped onion

• 1/4 cup finely chopped tomato

• 1/4 cup finely chopped cucumber

• 1/4 cup grated carrot

• 1/4 cup fresh coriander leaves

• 1 tablespoon lemon juice

• 1 teaspoon cumin powder

• 1/2 teaspoon red chili powder

• Salt to taste

• 2 tablespoons low-fat yogurt or Greek yogurt

• 1 tablespoon olive oil (for sautéing)

For assembling:

• 1/4 cup finely sliced lettuce

• 2 tablespoons green chutney (optional)

Instructions

1. Prepare the wrap dough

• In a bowl, combine almond flour, coconut flour, psyllium husk, baking powder, salt, and cumin powder

• Slowly add warm water, a tablespoon at a time, and mix to form a dough

• Once the dough comes together, knead it for 2–3 minutes to ensure it’s smooth and soft

• Cover and let the dough rest for 10 minutes

2. Make the filling

• In a pan, heat 1 tablespoon of oil over medium heat

• Add the chopped onions and sauté until golden brown

• Add the boiled and mashed chickpeas, tomato, cucumber, and carrot, and cook for 3-4 minutes

• Stir in cumin powder, red chili powder, salt, and lemon juice

• Remove from heat and mix in the fresh coriander leaves

• Set the filling aside and allow it to cool slightly

• Mix in the yogurt to add creaminess to the filling

3. Roll the wraps

• Divide the dough into two equal portions and roll each portion into a ball

• Place a dough ball between two sheets of parchment paper and roll it out into a thin circle

• Heat a non-stick pan on medium heat and cook the rolled-out dough for 1–2 minutes on each side, until golden and cooked through

• Set the cooked wrap aside and repeat with the second ball of dough

4. Assemble the Veg Frankie wrap

• Spread a spoonful of green chutney (optional) on the center of each wrap

• Add a layer of lettuce leaves

• Place the prepared chickpea filling on top

• Fold the sides of the wrap inwards, then roll it up tightly to secure the filling

• Slice in half, and your Veg Frankie wrap is ready to serve!

Tips

• For a gluten-free version, stick to the almond flour and coconut flour mix for the wrap

• Feel free to add other protein-rich ingredients like tofu, paneer, or edamame to the filling for extra protein

• To reduce carbs further, skip the wrap and serve the filling in lettuce cups instead

• If you prefer a bit of crunch, you can add roasted peanuts or sunflower seeds to the filling

• You can also make the wraps ahead of time and store them in the fridge for up to 2 days. Reheat on a pan before serving

Frequently Asked Questions

1. Can I use a store-bought wrap instead of making my own?
Yes, if you prefer a quicker option, you can use low-carb or whole-wheat wraps. Just ensure they align with your dietary goals.

2. Can I make this wrap vegan?
Yes, simply replace the yogurt with a plant-based yogurt (like coconut or soy yogurt) and ensure the chutney is dairy-free.

3. What can I add to the filling for more flavor?
You can add a pinch of garam masala, coriander powder, or even a dash of hot sauce for some extra flavor kick.

4. Can I prep this in advance?
Yes, you can prepare the chickpea filling a day ahead and store it in the fridge. Assemble the wraps just before serving for the best texture.

5. How can I increase the protein content of this recipe?
Add tofu, tempeh, or a scoop of protein powder to the chickpea filling to give it an extra boost of protein.