Soya and Tofu Stuffed Gluten Free Oats Wrap Recipe

When it comes for the vegetarians, getting adequate amount of protein often becomes challenging in absence of all non veg resources. Here is the solution that serves a protein rich breakfast to start a day. Soybeans are among the best sources of plant-based protein. One cup (172 grams) of boiled soybeans boasts around 29 grams of protein . In addition to that Tofu is a useful source of plant protein, providing all nine of the essential amino acids we need for growth, repair and functions like immunity. Here I have wrapped these high protein ingredients in a gluten free envelope and the reslut is amazing.

Prep time:
10mins

cook time:
20mins

serves:
1

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Olive Oil 2 tbsp

Olive Oil

Description

Olive oil is an edible fat that is obtained from the fruit of the Olea Europaea, which ...

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Cumin Seeds 1 tsp

Cumin Seeds

Description

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Chopped onion ¼ cup

Chopped onion

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Chopped Garlic 2 tsp

Chopped Garlic

Description

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Chopped Ginger 2 tsp

Chopped Ginger

Description

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Boiled Soya granules ½ cup

Boiled Soya granules

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Tofu ½ cup

Tofu

Description

Preparation of tofu is done by curdling fresh soya milk, pressing it into a solid block and then ...

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Salt To taste

Salt

Description

Salt is a mineral which occurs naturally in seawater or in underground rocks. It is composed of t ...

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Black Pepper Powder 3 tsp

Black Pepper Powder

Description

Black pepper powder is obtained by grinding dried berries of Piper nigrum. Piper nigrum plant is ...

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Garam Masala Powder 1 tsp

Garam Masala Powder

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Chopped Coriander Leaves 2 tbsp

Chopped Coriander Leaves

Description

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Gluten Free Oats 50 gram

Gluten Free Oats

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Chopped carrot & capsicum ¼ cup

Chopped carrot & capsicum

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Tomatoes ¼ cup

Tomatoes

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Boiled Sweet Corn Kernels 2 tbsp

Boiled Sweet Corn Kernels

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Double Toned Milk 150 ml

Double Toned Milk

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Details

Vegetarian

Level : Easy

Cuisine : Continental

Course : Breakfast

Allergy Information

- Those who are lactose intolerant can replace milk with soya milk or simply water.

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Ingredients For Soya and Tofu Stuffed Gluten Free Oats Wrap Recipe

Olive oil 2 tbsp

Olive Oil

Description

Olive oil is an edible fat that is obtained from the fruit of the Olea Europaea, which ...

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jeera/ Cumin seeds 1 tsp

Cumin

Description

Cumin is a popular spice which is ...

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Chopped onions ¼ cup

Onions

Description

The onion is a vegetable most common in every cuisine around the world. It is the bulb of the oni ...

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Garlic pods chopped 2 tsp

Garlic

Description

Garlic belongs to a similar family as onions, shallots, and leeks. It is a veget ...

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chopped ginger 2 tsp

Ginger

Description

Ginger is a knobby, multiple “fingered” rhizome with light to dark tan colored skin w ...

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Boiled Soya granules ½ cup

Boiled Soya granules

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tofu crumbled ½ cup

Tofu

Description

Preparation of tofu is done by curdling fresh soya milk, pressing it into a solid block and then ...

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Salt according taste To taste

Salt

Description

Salt is a mineral which occurs naturally in seawater or in underground rocks. It is composed of t ...

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Whole black pepper powder 3 tsp

Black Pepper Powder

Description

Black pepper powder is obtained by grinding dried berries of Piper nigrum. Piper nigrum plant is ...

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Garam masala powder 1 tsp

Garam masala

Description

Garam Masala is a mixture of ground spices like black pepper, cardamom,cinnamon, cumin, cloves, n ...

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Fresh chopped coriander 2 tbsp

Coriander Leaves

Description

Coriander is a herb which is acknowledged as a flavour enhancer along with its nutritional value. ...

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Gluten Free Oats 50 gram

Oats

Description

Oats is a highly nutritious grain. ...

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Chopped carrot & capsicum ¼ cup

Chopped carrot & capsicum

Description

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Sliced tomatoes ¼ cup

Tomato

Description

It is a glossy red color berry fruit, commonly considered as a vegetable. It comes from the night ...

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boiled sweet corn 2 tbsp

Maize

Description

Maize is a vegetable grain obtained from a grass plant. It is considered as a staple food. Maize& ...

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Double Toned Milk 150 ml

Milk

Description

Milk is nothing but liquid secreted by the mammary glands of female mammals to feed their little ...

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Methods

How to make Soya and Tofu Stuffed Gluten Free Oats Wrap Recipe

1. Take a pan and a tablespoon of extra light olive oil and temper with cumin seeds. Now add chopped onions, chopped garlic, chopped ginger & cook till its golden brown.
2. Add boiled soya granules and smshed tofu ( you can use cubes too). Mix well.
3. Put little salt , a teaspoon of black pepper powder , garam masala powder & chopped coriander leaves. Stir it well & cook for few minutes and then put off the flame.
4. In another bowl, take oats which must have been powdered by now using the grinder. Add finely chopped veggies, corn kernels, chopped tomato, double toned milk, little salt and rest of the black pepper powder and mix very well to form a batter.
5. Brush extra light olive oil on the hot pan and spread the thick oats batter as we do while making uttapam. Reduce the flame and wait for the crust ta be golden brown.
6. Now place the soya-tofu stuffing in the middle of the golden crust evenly and carefully fold the crust just like an omelet or wrap. Cook the other side too for another 5 mins and switch off the flame and serve hot.