Chapati Wrap

Chapati Wrap Recipe - Vegetarian Indian Dish with Wheat, Brown Rice, Black Beans, and More

Region / culture: India | Preparation time: 10 minutes | Cooking time: 5 minutes | Servings: 1 |

Vegetarian diet

Introduction

Chapati wrap is a delicious and nutritious dish that combines the flavors of hummus, brown rice, black beans, and fresh vegetables all wrapped up in a soft tortilla. This recipe is perfect for a quick and easy meal that can be enjoyed on the go or at home.

History

Chapati wraps have their origins in Indian cuisine, where chapati bread is a staple food. The idea of wrapping ingredients in chapati bread to create a portable and convenient meal has spread to other parts of the world, with various fillings and flavors being added to suit different tastes.

Ingredients

1 whole wheat chapati (unleavened vegan bread, like a tortilla)
1 tbsp hummus
0.5 cup cooked brown rice
0.5 cup cooked black beans
0.5 small red onion, sliced
0.5 small tomato, chopped
1 tsp olive oil
1 tsp balsamic vinegar
a few sprigs of fresh cilantro

How to prepare

In a small skillet, sauté the tomato and onion in the olive oil and vinegar for a short time, ensuring that the onion stays slightly crisp. Lay out the chapati and begin layering: 1. hummus, 2. rice, 3. beans, 4. onion and tomato mixture, 5. cilantro. Roll up the chapati and microwave for 2 minutes.

Variations

Add some avocado slices for extra creaminess.
Use different types of beans or grains for variety.
Drizzle with hot sauce or salsa for a spicy kick.

Cooking Tips & Tricks

Make sure to sauté the tomato and onion mixture just enough to soften them slightly while still keeping a bit of crunch.

- Be generous with the hummus to add creaminess and flavor to the wrap.

- Microwave the wrap for just enough time to warm it through without making it soggy.

Serving Suggestions

Serve the chapati wrap with a side salad or some fresh fruit for a complete and nutritious meal.

Cooking Techniques

Sautéing the tomato and onion mixture adds depth of flavor to the wrap.

Ingredient Substitutions

You can use any type of tortilla or flatbread in place of chapati bread.

Make Ahead Tips

You can prepare the filling ingredients ahead of time and assemble the wrap when ready to eat.

Presentation Ideas

Slice the chapati wrap into bite-sized pieces for a fun and appetizing presentation.

Pairing Recommendations

Pair the chapati wrap with a refreshing iced tea or a cold glass of lemonade.

Storage and Reheating Instructions

Store any leftover chapati wraps in an airtight container in the refrigerator. To reheat, microwave for 1-2 minutes until warmed through.

Nutrition Information

Calories per serving

Calories: 280

Carbohydrates

Total Carbohydrates: 45g

Dietary Fiber: 8g

Sugars: 3g

Fats

Total Fat: 5g

Saturated Fat: 1g

Trans Fat: 0g

Proteins

Protein: 10g

Vitamins and minerals

Calcium: 4%

Iron: 10%

Vitamin C: 15%

Vitamin A: 2%

Alergens

Contains wheat (chapati), may contain soy (hummus)

Summary

This chapati wrap is a good source of carbohydrates, fiber, and protein, making it a satisfying and balanced meal option.

Summary

Chapati wraps are a versatile and delicious meal option that can be customized to suit your taste preferences. Packed with fiber, protein, and flavor, this recipe is sure to become a favorite in your meal rotation. Enjoy!

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a warm summer afternoon, the sun was shining brightly through the kitchen window and the smell of spices filled the air. I had just returned from a trip to India, where I had the pleasure of learning how to make traditional chapati wraps from a kind old woman named Mrs. Patel.

Mrs. Patel was a wonderful cook, and she graciously took me under her wing to teach me the art of making chapatis. She showed me how to mix flour, water, and a pinch of salt together to create a soft dough. We then rolled out the dough into thin circles and cooked them on a hot griddle until they puffed up and turned golden brown.

As we sat down to enjoy our freshly made chapatis, Mrs. Patel shared with me the various ways they could be used. She told me about the chapati wrap, a versatile dish that could be filled with a variety of fillings, such as spiced vegetables, grilled chicken, or paneer cheese. Mrs. Patel explained that the chapati wrap was a popular street food in India, enjoyed by people of all ages.

I was intrigued by the idea of the chapati wrap and knew I had to learn how to make it myself. Mrs. Patel generously shared her recipe with me, along with some tips and tricks to ensure that my chapati wraps would turn out just as delicious as hers.

I returned home with a newfound passion for cooking and immediately set to work mastering the art of making chapati wraps. I practiced rolling out the dough until it was thin and perfectly round, and I perfected the technique of cooking them on a hot griddle until they were soft and slightly charred.

I experimented with different fillings, trying out combinations of vegetables, meats, and cheeses. I found that the key to a delicious chapati wrap was the balance of flavors and textures – the warm and slightly crispy chapati, the savory filling, and the tangy sauces all coming together in perfect harmony.

Over time, I honed my skills and perfected my recipe for chapati wraps. I made them for family gatherings, dinner parties, and even brought them to potlucks and picnics. Each time I made them, I thought of Mrs. Patel and the kindness she had shown me in sharing her recipe and knowledge.

One day, my grandson came to visit me and asked if he could help me in the kitchen. I was overjoyed at the opportunity to pass on my love for cooking to him, and I decided to teach him how to make chapati wraps.

We spent the afternoon together, rolling out the dough, cooking the chapatis, and assembling the wraps with a variety of fillings. My grandson was a quick learner, and soon he was able to make perfect chapati wraps on his own.

As we sat down to enjoy our meal, I watched with pride as my grandson took his first bite of the chapati wrap. He smiled and exclaimed, “This is delicious, Grandma!”

I smiled back at him, knowing that I had passed on a tradition that had been handed down to me from Mrs. Patel. I knew that the recipe for chapati wraps would continue to be a part of our family for generations to come, connecting us to our roots and the culinary traditions of India.

And so, the story of how I learned to make chapati wraps became a cherished memory that I would always hold dear. It was a reminder of the joy of cooking, the importance of sharing recipes and traditions, and the bond that food creates between people. Mrs. Patel may have been the one to show me how to make chapati wraps, but it was my grandson who truly made the recipe come to life in our family.