High Protein Chapati Wrap

Ingredients

• 60 ml (1/4 cup)warm water
• 5 ml (1 tsp)coriander seeds
• 5 ml (1 tsp)cumin seeds
• 5 ml (1 tsp)curry powder
• 5 ml (1 tsp)freshly grated ginger
• 2 cloves, gratedgarlic
• 5 ml (1 tsp)garam masala
• 2.5 ml (1/2 tsp)cayenne pepper
• 2.5 ml (1/2 tsp)black pepper
• 1 cubevegetable bouillon
• 22.5 ml (1.5 tbsp)tamarind paste
• 15 ml (1 tbsp)avocado oil
• 1 block (456 g)extra-firm tofu
• 85 g (about 2/3 cup)chickpea flour
• 145 g (about 1 cup)all-purpose flour
• 160 ml (2/3 cup)water
• 5 ml (1 tsp)salt
• 5 ml (1 tsp)sugar
• 15 ml (1 tbsp)avocado oil
• 1carrot
• 1/8cabbage
• 1 smalltomato
• 1/2green bell pepper
• 30 ml (2 tbsp)hemp seeds
• 15 ml (1 tbsp)flavoured vinegar
• 7.5 ml (1/2 tbsp)maple syrup
• 7.5 ml (1/2 tbsp)avocado oil

Instructions

1. 1

   Mix tamarind

   Warm 60 ml water briefly in the microwave until warm but not hot. Stir in the tamarind paste, breaking it up and removing any seeds. Leave it for about 10 minutes to dissolve.

2. 2

   Season tofu

   Grind the coriander seeds, cumin seeds, curry powder, garam masala, cayenne and black pepper into a powder. Mix with the tamarind, grated garlic and ginger, crumbled vegetable bouillon cube and 15 ml oil. Coat the tofu with the marinade and leave it while you prepare the chapati.

3. 3

   Make chapati dough

   Combine the chickpea flour, all-purpose flour, salt, sugar and 15 ml oil in a bowl. Gradually mix in the 160 ml water until you have a soft, non-sticky dough; you may not need all the water. Transfer it to an oiled bowl and leave it to rest.

4. 4

   Prepare salad

   While the dough rests, preheat the oven to 220°C (425°F). Grate the carrot and cabbage, and finely chop the green pepper and tomato. Combine them with the hemp seeds, vinegar, maple syrup and 7.5 ml oil, then set aside.

5. 5

   Bake tofu

   Spread the marinated tofu evenly on a baking tray. Bake for 30 minutes, turning the pieces halfway through.

6. 6

   Shape chapati

   While the tofu bakes, divide the dough by weight into four equal portions and shape them into balls. Heat a large non-stick pan. Roll out each ball in turn to about 23 cm (9 inches) across, keeping the dough thick enough that it will not crack as it cools.

7. 7

   Cook chapati

   Cook each chapati over medium heat until the top starts to look translucent and air pockets form, about 2–3 minutes. Flip and cook the other side for 1–2 minutes. Add a little oil to the pan and crisp the chapati for another 1–2 minutes, then set aside and repeat with the remaining dough.

8. 8

   Assemble wraps

   When the chapati are ready, the tofu should also be cooked. Fill each chapati with tofu and salad, adding condiments of your choice; vegan mayonnaise is suggested. Serve as four wraps.

What are chapati wraps?

Chapati are flatbreads eaten across parts of East Africa as well as South Asia, where the bread has a long-standing place in everyday meals. In this version, each one is made with wheat and chickpea flour, then filled with spiced tofu and a fresh, tangy salad.

The chickpea flour adds a savoury note to the bread, while tamarind gives the tofu marinade a sharp, fruity edge. Baking the tofu and preparing the salad as the dough rests makes the different parts manageable within the recipe's 45-minute total time.

Nutrition and macros by portion

The nutrition label shows one serving as written: 600 calories, 27g protein, 78g carbs, 23g fat.

The chapati flours supply most of the carbohydrates, while tofu and chickpea flour contribute much of the protein. Avocado oil, hemp seeds and any vegan mayonnaise add fat; serve a wrap with extra vegetables to round out the plate without adding another flour-based side.

Getting the marinade right

Tamarind: Give the paste time to dissolve in warm water before mixing it with the spices. Pick out any seeds so they do not end up in the marinade.

Spices: Grinding the coriander and cumin seeds with the other spices helps distribute their flavour across the tofu. Crumble the bouillon cube finely so it mixes in evenly.

Mixing and resting the dough

Water: Add it gradually rather than pouring it all in at once. Flour can absorb differently, and the dough should feel soft without sticking to your hands.

Rest: Letting the dough sit in an oiled bowl while you make the salad gives it time to relax, making the portions easier to roll.

Rolling and cooking the chapati

Thickness: Roll each portion to about 23 cm across, but avoid making it paper-thin. A little thickness helps the bread remain pliable rather than crack when it cools.

Doneness: Translucent patches and air pockets on top are cues to flip. Cook the second side briefly, then use the final 1–2 minutes with a little oil to crisp the surface.

Baking the tofu

Spacing: Arrange the tofu in an even layer on the tray so the pieces bake consistently. Turn them halfway through the 30-minute bake for more even cooking.

Timing: Start the chapati while the tofu is in the oven. If the tofu finishes first, keep it ready for filling rather than delaying the bread.

Keeping the salad fresh

Cutting: Grate the carrot and cabbage, and chop the pepper and tomato finely so the salad is easy to fit inside each wrap.

Balance: Vinegar and maple syrup bring tang and a little sweetness, while the hemp seeds add a nutty finish. If preparing ahead, keep the salad chilled until you assemble the wraps.

Serving the wraps

Fill each chapati with tofu and salad while the bread is still flexible. Vegan mayonnaise is one suggested condiment; another favourite sauce can be served alongside.

For a more substantial plate, add a serving of extra vegetables or a simple side salad. Keep any remaining components separate if you want to assemble the wraps later.

Recipe notes & tips

• Use warm rather than hot water to loosen the tamarind paste.
• Add the chapati water a little at a time and stop once the dough is soft and no longer sticky.
• Weigh the dough portions if you want four evenly sized chapati.
• Keep the rolled chapati thicker than paper-thin so they stay flexible after cooling.
• Turn the tofu halfway through baking for more even cooking.
• Have the salad ready before the chapati come off the pan so the wraps can be assembled while the bread is pliable.

Variations

• Change the vinegar: Use apple cider or red wine vinegar instead of flavoured vinegar.
• Add a condiment: Serve the wraps with vegan mayonnaise or another preferred sauce.
• Adjust the heat: Reduce the cayenne for a milder tofu marinade.
• Use tofu strips: Cut the tofu into sticks or slice it into thinner strips before marinating.
• Toast the spices: Briefly toast the coriander and cumin seeds before grinding for a deeper aroma.

Common mistakes to avoid

• Adding all the water at once: Mix it in gradually so the dough does not become sticky.
• Skipping the tamarind soak: Let it sit for about 10 minutes so it can dissolve, and remove any seeds.
• Rolling too thin: Leave some thickness in the chapati to help prevent cracking as it cools.
• Cooking over high heat: Use medium heat so the chapati can cook through as its surface develops air pockets.
• Forgetting to turn the tofu: Flip it halfway through the 30-minute bake for more even cooking.
• Overfilling the wraps: Add moderate amounts of tofu and salad so the chapati can fold around the filling.

How to store

Store leftover tofu, salad and chapati separately in covered containers in the fridge for up to 3 days. Reheat the tofu and chapati until hot, then fill with the chilled salad; assembled wraps are best eaten soon after filling.

Frequently asked questions