Vegetarian Chicken Tikka Wrap
Craving bold, Indian-inspired flavors in a convenient, handheld form? This Vegetarian Chicken Tikka Wrap delivers all the rich, smoky taste of classic chicken tikka, reimagined with tender vegetarian-friendly chicken pieces. Marinated in an aromatic blend of yogurt, garam masala, cumin, turmeric, and chili powder, the protein is pan-seared to perfection, offering the perfect balance of spices and char. Fresh cucumbers, tomatoes, and red onion bring refreshing crunch, while a drizzle of mint chutney and a sprinkle of cilantro add tangy and herbaceous notes. Wrapped in wholesome whole wheat wraps, this recipe is quick to prepare and perfect for lunch, dinner, or on-the-go meals. Vegetarian, flavorful, and irresistibly satisfying, these wraps will spice up your mealtime with an explosion of taste. Perfect for fans of Indian cuisine looking for lighter, plant-based options!
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Recipe Information
Ingredients
- 300 grams vegetarian chicken pieces
- 250 grams plain yogurt
- 2 tablespoons lemon juice
- 1 teaspoon garam masala
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon salt
- 2 tablespoons olive oil
- 4 pieces whole wheat wraps
- 1 medium cucumber, thinly sliced
- 1 medium tomato, thinly sliced
- 0.5 medium red onion, thinly sliced
- 1 bunch fresh cilantro, chopped
- 4 tablespoons mint chutney
Instructions
In a large bowl, combine the plain yogurt, lemon juice, garam masala, ground cumin, ground coriander, turmeric powder, red chili powder, and salt to make the marinade.
Add the vegetarian chicken pieces to the marinade and mix well to coat evenly. Let it marinate for at least 20 minutes.
Heat olive oil in a non-stick pan over medium heat. Add the marinated vegetarian chicken pieces and cook for about 10-12 minutes or until they are cooked through and slightly charred. Stir occasionally.
Warm the whole wheat wraps in a dry skillet for about a minute on each side or according to package instructions.
To assemble the wrap, place a few slices of cucumber, tomato, and red onion onto each warm wrap.
Add a portion of the cooked vegetarian chicken tikka pieces on top of the vegetables.
Drizzle with mint chutney and sprinkle with fresh chopped cilantro.
Fold the wrap over the filling and serve immediately, or wrap in foil for easy transportation if serving later.
Nutrition Facts
Calories |
455 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 1288 mg | 56% | |
| Total Carbohydrate | 50.0 g | 18% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 9.0 g | ||
| Protein | 26.0 g | 52% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 269 mg | 21% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 781 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
