Chole Wrap for Kids Tiffin
18 minutes
5 reads
About Chole Wrap for Kids Tiffin
Lightly spiced, mashed chickpeas rolled up in a whole wheat roti - a protein-rich, plant-based wrap that makes good use of leftover boiled chickpeas.Cucumber and a piece of fruit on the side keep the tiffin light and balanced.
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Recipe Time & More
Prep8 minutes
Cook10 minutes
Total18 minutes
Ingredients
For the Chole Filling
- 1/4 cup Chickpeas Boiled, Chole - see Make-Ahead Tip
- 1 tbsp Onion Finely chopped, optional - see Quick Swap
- 1 tbsp Tomato Finely chopped
- 1 pinch Turmeric Powder
- 1 pinch Red Chilli Powder Optional - see Spice Note
- 1/4 teaspoon Chole Masala Or garam masala, optional - see Spice Note
- 1 pinch Salt Or as required
- 1 teaspoon Oil
- 1 tbsp Coriander Leaves Chopped
For the Wrap
- 1 Whole Wheat Roti Plain, freshly made or leftover
Instructions
Preparing the Filling
- This recipe assumes chickpeas are already boiled and ready. If not, pressure cook them with enough water for 4 to 5 whistles until soft, then drain.
- Heat oil in a pan on medium heat. Add onion if using and saute until soft. Add the tomato and cook until it softens, about 3 minutes.
- Add the boiled chickpeas, turmeric powder, red chilli powder, chole masala and salt. Mash lightly with the back of a spoon and cook for 3 to 4 minutes until well combined. Mix in coriander leaves.
Assembling the Wrap
- Place the roti on a flat surface. Spoon the chole filling along the centre and roll tightly into a wrap, folding in one end if needed to prevent the filling from falling out.
Packing
- Wrap tightly in parchment paper or foil, and pack with cucumber slices and fruit on the side.
Recipe Notes
Tiffin Pairing
Cucumber and fruit add a light, fresh contrast to the hearty chole filling.Make-Ahead Tip
Boil the chickpeas a day or two ahead and refrigerate them - this is the biggest time-saver for this recipe, since the filling comes together quickly once the chickpeas are ready.Quick Swap
Leave out the onion for a simpler version. Canned chickpeas, drained and rinsed well, also work if you don't have time to boil them from scratch.Allergen Note
Contains wheat/gluten (roti).Spice Note
Red chilli powder and chole masala can both be reduced or left out for a milder filling.Packing Tip
Mashing the chickpeas lightly helps the filling hold together better inside the wrap, making it less likely to spill out while eating.Related Posts You May Like
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Recipe Nutrition
Calories: 287kcalCarbohydrates: 47gProtein: 12gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.02gSodium: 69mgPotassium: 1926mgFiber: 14gSugar: 25gVitamin A: 1202IUVitamin C: 77mgCalcium: 219mgIron: 4mg
