Indian · Lunch
Spiced Cottage Cheese Roll (High-Protein)
A whole-wheat tortilla filled with pan-seared spiced paneer, cottage cheese, and chickpeas for extra protein, cooked with onion and bell pepper in a garam masala, cumin, and turmeric blend, then rolled with yogurt-mint chutney, cucumber, and lettuce for a handheld high-protein lunch wrap.
$4
15 minsPrep
12 minsCook
27 minsTotal
EasyLevel
Nutrition per serving
612Calories
52.3gProtein
25.8gFat
48.6gCarbs
8.9gSugar
9.8gFiber
1085mgSodium
142mgChol
11.2gSat Fat
780mgPotassium
580mgCalcium
4.9mgIron
0.9mcgVitamin B12
38mgVitamin C
vegetarian
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Cut paneer into small cubes; slice onion and bell pepper thinly; mix yogurt with mint and cilantro.
2
Sauté
Heat oil over medium-high; cook onion and pepper for 3 minutes until softened and lightly charred.
3
Bloom
Stir ginger-garlic paste, garam masala, cumin, turmeric, and chili powder for 1 minute until fragrant.
4
Sear
Add paneer cubes and chickpeas; cook 5–6 minutes over medium-high, turning occasionally, until paneer is golden-brown.
5
Finish
Fold in cottage cheese and salt off heat, stirring gently for 30 seconds until warmed through.
6
Build
Warm tortilla in dry pan for 20 seconds per side; spread chutney, then layer paneer mixture, cucumber, lettuce.
7
Wrap
Fold sides and roll tightly into a cylinder, keeping the tortilla warm to prevent cracking.
8
Plate
Slice the roll diagonally in half and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 280g280g paneer
- 120g120g cottage cheese, full-fat
- 90g90g chickpea-cooked
- 114g114g whole-wheat tortilla
- 11 onion
- 11 bell pepper
- 2 tsp2 tsp ginger-garlic paste
- 1 tsp1 tsp garam masala
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp turmeric-ground
- 1/2 tsp1/2 tsp chili powder
- 2 tbsp2 tbsp plain yogurt
- 2 tbsp2 tbsp mint
- 2 tbsp2 tbsp cilantro
- 4 tbsp4 tbsp cucumber
- 22 small handful lettuce
- 2 tsp2 tsp vegetable oil
- salt, to taste
