Expert reveals high protein vegetarian recipe for daily health

Eating healthy is easier said than done. For vegetarians in particular, getting the required amount of protein without resorting to supplements often becomes a cause for concern.

On 5 March, celebrity chef and MasterChef India judge Kunal Kapur shared his signature recipe for a high-protein veg wrap with corn salsa via Instagram. He noted that finding good plant-based protein sources can feel tricky, but this dish is packed with nourishing ingredients.

Ingredients:

• For filling: 100g crushed paneer, 1 medium cucumber, 1 medium carrot, ¾ cup thick hung curd, 1-2 chopped green chillis, 1 tsp roasted cumin, ¾ tsp pepper, ¾ tsp black salt, salt to taste, 1 tsp chopped garlic, dash of water.
• For assembling: 1 small avocado, lettuce leaves, salt, pepper, 4 large tortillas or chapatis.
• For salsa: ½ cup boiled corn, ½ cup chopped onion, 2 chopped green chillis, 1 cup diced tomato, handful of coriander, 4 tbsp lemon juice, salt, pepper.

Method of preparation

• Make the filling: In a bowl, combine paneer, grated cucumber, and carrot. Add hung curd, chilli, cumin, pepper, salts, and garlic. Mix well, adding water for creaminess.
• Prepare the salsa: Combine corn, onion, tomato, chilli, coriander, lemon juice, salt, and pepper.
• Prepare the avocado layer: Mash avocado lightly with salt and pepper.
• Assemble the wrap: Lay the tortilla flat. Place lettuce in the centre. Spread the paneer-curd filling, then add corn salsa and avocado.
• Roll the wrap: Fold sides inward and roll tightly. Serve immediately.