Page 56 - IFSO Cookbook interno VOL4 2026.indd

● Add thinly sliced onions and cucumbers to create a refreshing side salad.
Step 5: Assemble the Wrap
● Layer: Lay a spinach tortilla flat. Spread a generous layer of the paneer-cashew sauce
in the center.
● Place: Set the chickpea-beetroot tikki on top.
● Add veggies of your choice in wrap
● Garnish: Add some of the curd salad or extra sliced onions for crunch.
● Fold the tortilla tightly over the filling and secure it with a toothpick as shown in
picture.
HIGH PROTEIN WRAP IS READY..!!!!
Nutritional Analysis
Longvah, T., Ananthan, R., Bhaskarachary, K. and Venkaiah, K. (2017). Indian Food
Composition Tables 2017, National Institute of Nutrition, Indian Council of Medical
Research, Hyderabad, Telangana, India.

Total
weight Protein Fat Carbo- Sugars Iron Calcium Fiber
Ingredients Kcal hydrate
used in (g) (g) (g) (mg) (mg) (g)
recipe (g) (g)
Chickpeas 35g 100.4 6.5 1.8 13.8 0 2.4 52.5 8.8
Beetroot 1 small 28.48 1.56 0.11 4.94 0 0.6 13.82 2.64
Tofu / paneer 25 g 64.45 4.71 3.69 3.1 0 0.22 119 0
Onion 20 g 12 0.36 0.024 4 0 0.6 8 0.2
Ginger,garlic,green 1/2 Tbsp 4 0.18 0.05 0.53 0 0.08 1.47 0.37
chillies
Fresh coriander a handful 2 0.17 0.03 0.09 0 0.26 7 0.23
Crushed roasted 10 g 52 2.36 3.96 1.72 0 0.34 5.4 1.03
peanuts
White sesame 1 tbsp 26 1 2 0.54 0 0.75 64 0.84
seeds
Salt to taste 0 0 0 0 0 0 0 0
Red chilli powder 1/8 tbsp 4.41 0.23 0.09 0.51 0 0.09 1.83 0.56
Black pepper 1/8 tbsp 4.04 0.18 0.04 0.65 0 0.18 7.61 0.61
powder
Roasted cumin 1/4 tbsp 11.18 0.44 0.53 0.82 0 0.74 32.44 1.09
powder
Dry mango powder 1/8 tbsp 6.33 0.05 0.14 1.2 0 0 0 0
Garam masala 1/16 tbsp 2.94 0.12 0.14 0.5 0 0 0 0
Lemon juice 1/2 tbsp 2.73 0.03 0.03 0.51 0 0.009 1.68 0
Roasted chana 1/2 tbsp 24.66 1.59 0.39 3.48 0 0.45 3.45 1.11
powder (sattu)
1 teaspoon
Oil 45 0 5 0 0 0 0 0
(5 ml)
Total 390.6 19.5 18.0 36.4 0.0 6.7 318.2 17.5

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