Kabuli Chana Tikki Wrap with Creamy Kashmiri Chili–Cashew Sauce in a Soft Beetroot Roti

A High-Protein, Desi-Fusion Wrap Bursting with Flavor & Nutrition by Homechef Iti Baranwal

In today’s fast-paced world, we all need a meal that’s quick to make, high on nutrition, and doesn’t compromise on taste. This Kabuli Chana Tikki Wrap ticks all the boxes. Made with a wholesome beetroot roti, protein-rich chickpea tikkis, and a creamy Kashmiri chili-cashew sauce, this wrap is a perfect blend of Indian flavors and modern health food trends. Ready in just 15 minutes, it’s the ideal choice for lunch boxes, light dinners, or even a post-workout recharge.

Health Benefits at a Glance

Here’s why this wrap isn’t just tasty but great for your health too:

• Chickpeas (Kabuli Chana):
  Rich in plant-based protein, dietary fiber, and essential vitamins. They help in maintaining blood sugar levels and keeping you full longer — perfect for weight management.

• Beetroot:
  High in antioxidants and nitrates, beets improve blood flow, support heart health, and add a natural pink hue to your rotis without artificial colors.

• Cashews:
  A good source of healthy fats and magnesium. They promote good brain function and give a creamy base to the sauce without any cream or mayo.

• Yogurt (Curd):
  Packed with probiotics and calcium, aiding in digestion and gut health.

• Kashmiri Chilies:
  Milder than regular chilies but rich in Vitamin C and flavor. They give the sauce a beautiful red hue and smoky warmth without overwhelming heat.

Ingredients

 For the Kabuli Chana Tikki

• 2 cups boiled chickpeas

• Garlic (to taste)

• Green chilies (to taste)

• Fresh coriander leaves

• Salt

• 1 tsp olive oil

For the Kashmiri Chili-Cashew Sauce

• 2–3 soaked Kashmiri chilies

• 8–10 soaked cashews

• 2 tbsp curd (yogurt)

• Oregano, salt, water (as needed)

For the Beetroot Roti

• 1 cup whole wheat flour

• 1/2 beetroot, grated

• Salt

• Ajwain (carom seeds)

• Water for kneading

Step-by-Step Recipe

Prepare the Beetroot Wrap

• In a bowl, mix whole wheat flour, grated beetroot, a pinch of salt, and ajwain.

• Add water gradually and knead into a soft dough.

• Let it rest for 5–10 minutes.

• Roll into rotis and cook on a tawa until both sides are done.

Make the Kabuli Chana Tikki

• Blend boiled chickpeas, garlic, green chilies, and coriander into a coarse mixture.

• Shape into small tikkis (patties).

• Pan-fry with a little olive oil until golden and crisp on both sides.

Prepare the Creamy Chili-Cashew Sauce

• Blend soaked Kashmiri chilies, cashews, and curd.

• Add oregano, salt, and water to create a smooth, creamy consistency.

Assemble the Wrap

• Lay the beetroot roti flat.

• Spread a generous layer of the chili-cashew sauce.

• Add lettuce or greens, followed by 2–3 chickpea tikkis.

• Top with chopped onions, cucumbers, and tomatoes.

• Drizzle more sauce, roll tightly, and enjoy!

Watch Now:

View this post on Instagram

A post shared by Indian Food Times | Latest News & Updates (@indianfoodtimes)

Serving Suggestions

• Pair it with mint chutney, lemon wedges, or a cooling yogurt dip.

• Perfect for lunchboxes, quick dinners, or picnic-style meals.

• Can be sliced in half and served as party appetizers or healthy snack rolls.

Customization Tips & Variations

• Add grated carrots or cabbage for extra crunch.

• Replace beetroot with spinach puree for green rotis packed with iron.

• Swap the chili-cashew sauce with hummus or tahini for a Mediterranean twist.

• Add some paneer or tofu if you want to boost the protein content even more.

Why You'll Love It

This recipe is not just about flavor — it’s about fueling your body with clean, whole foods that nourish and energize. Whether you're a health-conscious foodie, a busy parent, or someone exploring vegetarian cooking, the Kabuli Chana Tikki Wrap is your new go-to.

• High in Protein
• No Refined Ingredients
• Vegan-Friendly Option (Skip the curd)
• Packed with Fiber and Antioxidants