Paneer bhurji wrap

• Paneer · crumbled80 g
• Whole wheat atta · or 1 ready roti40 g
• Oil1 tsp
• Onion · sliced1 small
• Capsicum · sliced1/2
• Tomato · chopped1 small
• Turmeric1/4 tsp
• Red chilli powder1/4 tsp
• Garam masala1/4 tsp
• Saltto taste
• Mint chutney1 tbsp
• Lettuce or cabbage · shreddeda handful

Method

1. 1

   Knead the atta with a little water into a soft dough, roll into a thin 20 cm roti and cook on a hot tawa on medium-high for about 1 minute a side until brown spots appear. Keep covered.

2. 2

   Heat the oil in a pan on medium-high. Toss the onion and capsicum for 2 minutes until just softened but still crunchy.

3. 3

   Add tomato, turmeric, chilli powder and salt and cook 1 minute. Add paneer and garam masala and toss 2 minutes until heated through. Switch off.

4. 4

   Spread chutney on the roti, add the lettuce and the paneer mix in a line, fold in the ends and roll tightly. Cut in half to serve.

Tips

• Wrap in foil or butter paper for a lunchbox; it holds together for 4 to 5 hours.
• Add a boiled egg white, chopped, to the filling for 4 g more protein.

Swaps

• No paneer? Use 80 g crumbled firm tofu: about 25 kcal less, same protein.

Storage

The filling keeps 2 days in the fridge; assemble fresh so the roti does not go soggy.