Vegetable Frankie Wrap
The Vegetable Frankie Wrap is a delightful and flavorful Indian street food-inspired dish that features a spiced vegetable filling, fresh chutneys, and a variety of crisp vegetables, all wrapped in a whole wheat or multigrain tortilla. This wrap offers a harmonious blend of textures and tastes.
INGREDIENTS
For the Spiced Vegetable Filling:
- 2 cups mixed vegetables (e.g., bell peppers, carrots, peas, corn), finely chopped
- 1 large potato, boiled and mashed
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, minced
- 1 green chili, minced (adjust to your spice preference)
- 1 teaspoon cumin seeds
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon garam masala
- Salt and pepper to taste
- 2 tablespoons cooking oil
- Fresh cilantro leaves, chopped, for garnish
- Lemon wedges for serving (optional)
For the Wrap Assembly:
- 4 large whole wheat or multigrain tortillas or flatbreads
- Vegan mint-coriander chutney or green chutney (store-bought or homemade)
- Vegan yogurt or dairy-free yogurt (optional)
- Sliced tomatoes
- Sliced cucumbers
- Thinly sliced red onions
- Fresh lettuce leaves
- Vegan cheese slices (optional)
INSTRUCTIONS
For the Spiced Vegetable Filling:
Heat cooking oil in a large skillet or frying pan over medium heat.
Add the cumin seeds and let them sizzle for a few seconds until fragrant.
Add the minced garlic, minced ginger, and green chili. Sauté for a minute until they become fragrant.
Add the chopped onions and sauté until they become translucent.
Stir in the ground cumin, ground coriander, turmeric powder, garam masala, salt, and pepper. Cook for another minute to toast the spices.
Add the mixed vegetables and continue to cook for 5-7 minutes, or until they become tender but still have a slight crunch.
Mix in the mashed potato and cook for an additional 2-3 minutes, stirring to combine all the ingredients thoroughly.
Remove the skillet from heat and garnish with fresh cilantro leaves. Set aside.
To Assemble the Wrap:
Warm the tortillas or flatbreads briefly in a dry skillet or microwave to make them pliable.
Lay out each tortilla on a clean surface.
Spread a generous amount of vegan mint-coriander chutney or green chutney onto each tortilla.
Optionally, spread a thin layer of vegan yogurt or dairy-free yogurt on top of the chutney.
Place a layer of fresh lettuce leaves on each tortilla.
Spoon the spiced vegetable filling evenly onto the lettuce.
Add sliced tomatoes, sliced cucumbers, thinly sliced red onions, and vegan cheese slices (if using) on top of the filling.
Carefully fold in the sides of each tortilla and then roll it up tightly from the bottom, creating a wrap.
Slice the wraps in half diagonally if desired and serve with lemon wedges for extra flavor (optional).
TIPS
- Customize your Vegetable Frankie Wrap with your favorite vegetables or herbs, such as shredded cabbage, grated carrots, or fresh mint leaves.
- Adjust the level of spiciness by increasing or decreasing the amount of green chili.
- Use store-bought vegan cheese slices that melt well for a creamy texture.
- You can make the spiced vegetable filling ahead of time and reheat it when assembling the wraps.
- Serve the wrap with a side of vegan potato wedges or a mixed fruit salad for a complete meal.
NUTRITION VALUE
- Calories: 300-350 (approximate values)
- Protein: 6-8g
- Carbohydrates: 40-45g
- Dietary Fiber: 8-10g
- Fat: 12-14g
- Vitamins and Minerals: Rich in fiber, vitamins A and C, potassium, and various B vitamins.
