This lunch recipe has over 30g of plant-based protein with flavors from East Africa.
I’ve been trying to eat more protein and have found success by combining some of my favorite recipes from East Africa. I strongly believe that a diet consisting of foods and flavors from the African continent can be tailored to fit any diet, whether gluten-free, high-protein or (like me) vegan. .
What you need for this recipe
Mishkaki Tofu (click to learn more about East African Cuisine)
- Tofu: This will replace the meat. It literally acts like a blank canvas that can absorb any flavor you give it.
- Aromatic: garlic and ginger
- spices: coriander and cumin seeds, curry powder, garam masala, cayenne pepper, black pepper
- Tamarind: Tamarind is a sweet and sour fruit native to Africa. It is now used in many countries and is characterized by its sweet and sour flavor.
Chapati (Click here to learn about chapattis and the food history of East Africa)
- all purpose flour
- Chickpea flour: Chickpeas are an excellent source of vegetable protein. You can find this flour as chickpea flour or chickpea flour in many health food and grocery stores. chickpea flouror even an Indian store known as Besan.
- Neutral oil: i use avocado oil
- salt and sugar to add flavor
salad
- carrots and lettuce: This is the base for the salad, but feel free to use whatever vegetables you like.
- Tomatoes and peppers: Finely chopped ones add flavor and freshness to salads.
- dressing: A combination of oil, liquid sweetener, and vinegar works best for a light dressing.
- Cannabis Seeds: These are my favorite ways to add plant-based protein to your diet.
FAQ+ Alternatives and Advice
- Can I make this recipe soy free? This wrap can definitely be made using two large cans of chickpeas that can be roasted the same way you bake tofu. You can also cook lentils in a marinade instead of using canned lentils and baking them.I haven’t tried these, but they should work
- Can you make this recipe gluten-free? I’m not sure how well this would work as the gluten helps keep the chapattis structure. Try gluten-free all-purpose flour alternatives, or add starches like cornstarch or arrowroot for added structure.
- Is this recipe freezer safe? Chapattis and tofu can be frozen separately. I actually freeze chapattis and reheat them every time I make a wrap. However, we do not recommend wrapping and freezing salads in plastic wrap, just because fresh salads may not keep well when frozen.
how to make chapati wraps
high protein chapati wrap
100% plant-based chapatti wrap with over 30g of protein
Portion: Four wrap
misaki tofu
- 1/4 cup hot water
- 1 teaspoon coriander seeds
- 1 teaspoon cumin seeds
- 1 teaspoon curry powder
- 1 teaspoon freshly grated ginger
- 2 cloves garlic (grated)
- 1 teaspoon garam masala
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon black pepper
- 1 vegetable bouillon cubes Uses Gorbio Organic Vegetable Bouillon
- 1.5 tablespoon tamarind paste
- 1 tablespoon avocado oil
- 1 Firm tofu block (456g for me) Can be cut into sticks or sliced with a mandolin into thinner strips
Chapati
- 85 g of chickpea flour ~2/3 cup
- 145 g all purpose flour ~1 cup
- 2/3 cup water
- 1 teaspoon of salt
- 1 teaspoon of sugar
- 1 tablespoon of avocado oil
salad
- 1 Carrot
- 1/8 of cabbage
- 1 small tomato
- 1/2 green bell pepper
- 2 tablespoon cannabis seeds
- 1 tablespoon flavored vinegar I used pineapple vinegar, but you can use apple cider or red wine vinegar as well.
- 1/2 tablespoon Maple syrup
- 1/2 tablespoon of avocado oil
prepare tofu
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Heat the water in the microwave for a few seconds until it’s not hot.
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Try mixing tamarind paste with water and crushing it.Remove seeds, if any
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Let stand for 10 minutes until melted
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While the tamarind is soaking, put all the spices in a spice grinder and blitz until everything is well mixed and powdered.
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Mix ground spices with tamarind paste, grated garlic, ginger, vegetable bouillon powder and oil.
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Make the tofu marinade while you prepare the chapattis
Preparation of chapattis
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Add all dry ingredients and oil in a bowl and mix well
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Slowly add water until the dough is soft but not sticky. It may not be necessary to measure all the water.
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Place the dough in a greased bowl and let it rest
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Make the salad while the dough is resting
make a salad
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Preheat oven to 425°F before making salad
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Grate the carrots and cabbage, and chop the peppers and tomatoes.
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Mix all the salad ingredients in a bowl and set aside.
cook tofu
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Arrange the tofu evenly on the baking sheet and bake for 30 minutes, flipping halfway through.
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While the tofu is baking, you can move on to cooking the chapattis
to cook chapattis
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Divide dough into 4 equal balls according to weight
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Preheat a large nonstick pan
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One at a time, roll out balls to about 9 inches in diameter.If it is too thin, it will crack when cooled, so be careful.
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Cook the chapattis over medium heat until the surface is translucent and air pockets begin to form (this takes about 2-3 minutes). Flip the chapattis over and cook the other side for 1-2 minutes.
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Sprinkle a little oil on the pan and let the chapattis crisp for 1-2 minutes
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Set the remaining chapatti aside and continue to stir fry
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The tofu should be finished by the time you finish making the chapattis
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Place tofu, salad, and seasonings of your choice on plastic wrap. I prefer vegan mayonnaise.
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This will make 4 wraps for lunch.
