The Soya Masala Wrap is a delightful fusion of taste and health, making it a favorite for all age groups. This protein-rich wrap features soya chunks, often referred to as “vegetarian meat,” cooked in a medley of aromatic Indian spices that tantalize your taste buds. Wrapped in a soft tortilla or roti, it’s a versatile dish that fits seamlessly into any meal plan—be it a quick grab-and-go lunch, a light dinner, or a protein-packed snack for your post-workout cravings.
What makes the Soya Masala Wrap unique is its adaptability. You can customize it with your favorite sauces, fresh vegetables, or even add a cheesy twist. It’s an excellent option for vegetarians looking to up their protein intake or anyone seeking a flavorful, nutritious meal. Plus, its balanced nutritional profile makes it ideal for those who are health-conscious without compromising on taste.
Masala Soya Wrap Recipe
This dish is inspired by the growing trend of wraps as a convenient yet wholesome meal option. It combines the flavors of Indian street food with the practicality of modern fast food, making it perfect for both busy lifestyles and family gatherings. Whether you’re preparing it for kids, guests, or just yourself, the Soya Masala Wrap is sure to impress.
Ingredients
For the Soya Masala Filling
For the Wraps
Instructions
-
Prepare the Soya Masala Filling
Heat oil in a pan over medium heat.
Add cumin seeds and let them splutter.
Sauté onions until golden brown, then add ginger-garlic paste and green chili. Cook for 1-2 minutes.
Stir in the tomatoes and cook until soft and mushy.
Add turmeric powder, red chili powder, coriander powder, and salt. Cook until the oil separates.
Add the soaked and squeezed soya chunks, mix well, and let it cook for 5-7 minutes until the soya absorbs all the flavors.
Finish with garam masala, chaat masala, and fresh coriander leaves. Set aside.
-
Assemble the Wrap
Heat the tortillas or rotis lightly on a tawa or skillet.
Spread a thin layer of green chutney and yogurt/mayonnaise on each tortilla.
Place a lettuce leaf in the center of the tortilla.
Add 2-3 tablespoons of the soya masala filling.
Top with sliced onions and bell peppers for added crunch.
Fold the sides of the tortilla inward and roll it tightly into a wrap.
-
Serve
Cut the wrap into halves if desired.
Serve immediately with green chutney, ketchup, or yogurt dip.
Servings 4
- Amount Per Serving
- Calories 250kcal
- % Daily Value *
- Total Fat 8g13%
- Total Carbohydrate 30g10%
- Dietary Fiber 4g16%
- Sugars 2g
- Protein 12g24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
For a spicier version, increase the red chili powder or add more green chilies.
You can make it vegan by replacing yogurt/mayonnaise with vegan alternatives.
Add cheese for a gooey, indulgent twist.
Experiment with different vegetables like grated carrots or cucumbers for extra crunch.
