How to Make Chicpea Tortila Wrap (Traditional & Healthy Version)

Ingredients

• B

  
  1 cup Besan (chickpea flour) (protein-rich)
• W

  
  1/4 cup Whole wheat atta (for better texture)
• O

  
  1 small, finely chopped Onion (pyaz)
• T

  
  1 small, finely chopped Tomato (tamatar)
• C

  
  1 small, grated Carrot (gajar)
• C

  
  1/2 small, finely chopped Capsicum (shimla mirch)
• G

  
  1, finely chopped Green chili (hari mirch, adjust to taste)
• C

  
  2 tbsp, finely chopped Coriander leaves (dhaniya patta)
• C

  
  1/2 tsp Cumin seeds (jeera)
• T

  
  1/4 tsp Turmeric powder (haldi)
• C

  
  1/2 tsp Coriander powder (dhania powder)
• S

  
  to taste Salt (namak)
• W

  
  as needed Water (for dough)
• O

  
  1 tsp Oil (preferably cold-pressed or olive oil)
• G

  
  2 tbsp Green chutney (homemade or store-bought)
• L

  
  2 tbsp Low-fat curd (dahi, for dressing)

Step-by-step instructions

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1

Step 1 · In a large bowl

In a large bowl, mix besan, whole wheat atta, cumin seeds, turmeric powder, coriander powder, and salt. Gradually add water and knead into a soft, pliable dough.

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2

Step 2 · Divide the dough into two equal portions

Divide the dough into two equal portions. Roll each portion into a ball and then flatten with a rolling pin to form thin tortillas.

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3

2 min

Step 3 · Heat a tawa (griddle) on medium flame

Heat a tawa (griddle) on medium flame. Cook each tortilla for 1-2 minutes on each side, brushing lightly with oil until golden brown spots appear. Keep warm under a cloth.

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4

2 min

Step 4 · For the filling

For the filling, heat 1/2 tsp oil in a non-stick pan. Sauté onions, green chili, and capsicum for 2 minutes. Add carrots and tomatoes, sprinkle a pinch of salt, and cook until just tender but still crisp.

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5

Step 5 · Remove vegetables from heat and mix in chopped coriander leaves

Remove vegetables from heat and mix in chopped coriander leaves. Adjust seasoning if needed.

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6

Step 6 · To assemble

To assemble, spread a thin layer of green chutney and curd on each tortilla. Place the vegetable filling in the center, fold both sides, and roll tightly to form a wrap.

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7

Step 7 · Serve immediately with extra chutney or a squeeze of lemon

Serve immediately with extra chutney or a squeeze of lemon.

Why this recipe is healthy

The Chicpea Tortila Wrap is a perfect healthy Indian lunch option because it's high in protein and fiber, helping to keep you full longer and manage weight. Low in saturated fat and free from refined flour, this wrap supports heart health and digestive wellness. Using minimal oil and fresh, seasonal vegetables makes it suitable for those seeking weight loss, diabetes management, or simply clean, wholesome eating.

A note on tradition

This wrap takes inspiration from India's beloved besan chilla and missi roti, both staples across North Indian households, especially during festivals like Holi and Navratri when light, wholesome foods are preferred. The concept of rolling vegetables in flatbreads is found in popular Indian street foods like frankie or kathi roll, reflecting the country's love for portable, flavorful meals. The wrap adapts seamlessly to regional tastes, making it a versatile lunch for office tiffins or festive gatherings.