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:
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1 cup almond flour
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1 tablespoon coconut flour
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1 tablespoon psyllium husk
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1/2 teaspoon baking powder
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1/4 teaspoon salt
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1/4 teaspoon cumin powder
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3/4 cup warm water (adjust as needed)
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1 tablespoon olive oil (or any preferred oil)
For the filling:
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1/2 cup boiled and mashed chickpeas
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1/4 cup finely chopped onion
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1/4 cup finely chopped tomato
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1/4 cup finely chopped cucumber
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1/4 cup grated carrot
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1/4 cup fresh coriander leaves
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1 tablespoon lemon juice
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1 teaspoon cumin powder
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1/2 teaspoon red chili powder
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Salt to taste
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2 tablespoons low-fat yogurt or Greek yogurt
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1 tablespoon olive oil (for sautéing)
For assembling:
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1/4 cup finely sliced lettuce
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2 tablespoons green chutney (optional)
Instructions
1. Prepare the wrap dough
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In a bowl, combine almond flour, coconut flour, psyllium husk, baking powder, salt, and cumin powder
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Slowly add warm water, a tablespoon at a time, and mix to form a dough
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Once the dough comes together, knead it for 2–3 minutes to ensure it’s smooth and soft
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Cover and let the dough rest for 10 minutes
2. Make the filling
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In a pan, heat 1 tablespoon of oil over medium heat
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Add the chopped onions and sauté until golden brown
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Add the boiled and mashed chickpeas, tomato, cucumber, and carrot, and cook for 3-4 minutes
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Stir in cumin powder, red chili powder, salt, and lemon juice
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Remove from heat and mix in the fresh coriander leaves
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Set the filling aside and allow it to cool slightly
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Mix in the yogurt to add creaminess to the filling
3. Roll the wraps
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Divide the dough into two equal portions and roll each portion into a ball
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Place a dough ball between two sheets of parchment paper and roll it out into a thin circle
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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
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Set the cooked wrap aside and repeat with the second ball of dough
4. Assemble the Veg Frankie wrap
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Spread a spoonful of green chutney (optional) on the center of each wrap
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Add a layer of lettuce leaves
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Place the prepared chickpea filling on top
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Fold the sides of the wrap inwards, then roll it up tightly to secure the filling
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Slice in half, and your Veg Frankie wrap is ready to serve!
Tips
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For a gluten-free version, stick to the almond flour and coconut flour mix for the wrap
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Feel free to add other protein-rich ingredients like tofu, paneer, or edamame to the filling for extra protein
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To reduce carbs further, skip the wrap and serve the filling in lettuce cups instead
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If you prefer a bit of crunch, you can add roasted peanuts or sunflower seeds to the filling
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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.
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