High Protein VEG WRAP at Home | Burrito/Kathi Roll | Quick/Healthy Snack Recipe | Kunal Kapur

Chef Kunal Kapur Paneer & Dairy 40 Mins 4 Servings 883.2K views Mar 21, 2025

I often get requests for high-protein vegetarian recipes since finding good plant-based protein sources can be tricky. But don’t worry—I’ve got you covered! Here’s a delicious, protein-packed wrap that’s both healthy and satisfying. Pair it with a zesty salsa, and you’ve got a perfectly balanced meal for the day! High Protein Veg Wrap/Burrito/Kathi

Ingredients & Measurements

Carefully curated and proportioned for authentic flavor balance. Adjust chillies and salt to your personal taste.

For Filling

Paneer, crushed (पनीर) - 100 gms
Cucumber, medium (खीरा) - 1 no
Carrot, medium (गाजर) - 1 no
Thick hung curd (गाढ़ी बँधी दही) - ¾ cup
Green chilli, chopped (हरि मिर्च) - 1-2 nos
Roasted cumin, crushed (भुना कुट्टा जीरा) - 1 tsp
Pepper powder (काली मिर्च पाउडर) - ¾ tsp
Black salt (काला नमक) - ¾ tsp
Salt (नमक) - to taste
Garlic, chopped (लहसुन) - 1 tsp
Water (पानी) - a dash

For assembling

Avocado, small (आवोकाडो) - 1 no
Lettuce leaves (सलाद पत्ता) - a few
Salt (नमक) - a pinch
Pepper powder (काली मिर्च पाउडर) - a pinch
Tortilla/Chapati, large (तोरतिया रोटी या चपाती)- 4 nos

For Salsa

Corn niblets, boiled (उबला मकई दाना) - ½ cup
Onion, chopped (प्याज़) - ½ cup
Green chilli, chopped (हरि मिर्च) - 2 nos
Tomato, diced (टमाटर) - 1 cup
Coriander, chopped (ताज़ा धनिया) - handful
Lemon juice (नींबू रस) - 4 tbsp
Salt (नमक) - to taste
Pepper powder (काली मिर्च पाउडर) - a pinch

Step-by-Step Cooking Instructions

1
Ingredient Preparation: Wash, prep, and accurately measure all fresh ingredients, aromatics, and spice blends as listed in the ingredients section.
2
Sautéing & Blooming Spices: Heat oil or ghee in a heavy-bottomed pan over medium flame. Add whole spices and aromatics (ginger, garlic, green chillies) to bloom their essential oils until fragrant.
3
Building the Flavor Base: Add chopped onions and sauté until translucent or golden brown. Stir in tomatoes and ground spices (turmeric, coriander, chilli powder), cooking on medium-low heat until the oil begins to separate from the masala.
4
Simmering to Perfection: Incorporate the primary ingredients (vegetables, paneer, lentils, or proteins) and simmer gently with warm water or broth until tender and deeply infused with flavor.
5
Finishing & Garnish: Adjust seasoning with salt, sprinkle freshly crushed roasted kasoori methi and garam masala, and garnish generously with freshly chopped coriander leaves. Serve piping hot with roti, paratha, or fragrant basmati rice.

Chef Kunal's Pro Secret Tip

Always soak fresh paneer cubes in warm, lightly salted water for 10 minutes before cooking. If pan-frying paneer, do so for no more than 60–90 seconds per side on medium-high heat to preserve its velvety, melt-in-the-mouth texture and prevent rubberiness.

Recipe FAQs & Expert Advice

How long can I store leftover High Protein VEG WRAP at Home?

You can store leftovers in an airtight glass container in the refrigerator for up to 3 to 4 days. When reheating, warm on medium-low heat on the stovetop and add 2–3 tablespoons of warm water if the gravy has thickened in the fridge.

Can I make this recipe vegan or dairy-free?

Yes! Substitute paneer with extra-firm pressed tofu or roasted plant-based paneer alternatives. Replace dairy butter/ghee with mustard oil, coconut oil, or refined groundnut oil.

What is the key technique to get restaurant-style flavor in this dish?

Focus on blooming whole spices in hot oil first, patiently sautéing the onion-tomato masala until oil separates, and finishing with a pinch of crushed roasted kasoori methi and freshly ground garam masala right before serving.