A delicious Keema Wrap that's totally meat-free and vegan, but you'd find it hard to tell the difference. Bonus-- it's heart healthy too and packed with veggies.
Here's a perfect recipe for a weekend brunch or lunch. It's delicious, meaty albeit meatless, and so waistline-friendly that you will find yourself floating on the air. Literally.
Keema or kheema, in India, is a mince usually made with lamb and sometimes beef. It is almost always cooked with spices into a dry curry.
For my meatless keema, I use TVP-- an ingredient that stands in perfectly for meat because it has great texture and absorbs spicy flavors so beautifully. You could feed this wrap to a meat-eater and they'd find it hard to tell the difference.
The wrap is whole-wheat and healthy, the TVP is packed with protein and fiber, and to top off all this goodness I made some cooling tofu raita -- also protein-rich-- by blending up some tofu with a few herbs. Then, like my parents always did, I added to it some onions and some tomatoes.
This is not just a delicious recipe-- it's an incredibly healthy one. There are a ton of veggies in the keema, and you can layer on more veggies on the wrap. Each one of these babies packs a ton of vitamins A and C, 13.5 grams of heart-healthy protein and nearly 7 grams of fiber (and I'm not including fiber and nutrients from any additional veggies you might add to your wrap).
I called this a Keema Wrap because it brought to my mind a Frankie-- a popular Bombay street food consisting of a wrap stuffed with meat or vegetables or both. But this could very easily be a taco-- in fact, try it for your next Taco Tuesday or Taco Thursday or whatever alliterating taco event you have on your calendar. You will come out looking Terrific, I swear.
I've been nursing a headache today with all of this humidity floating around, so I am gonna run, make myself a cup of hot tea and then curl up with an I Love Lucy rerun. Maybe she'll do the Vitameatavegamin one. That'll get me feeling happy and peppy in no time!
But first, here's the recipe.
- For Keema:
- 1 1/2 cups TVP or textured vegetable protein. If you're in India, you will want to use the soy granules of the Nutrela kind.
- 1/2 cup tomato puree or 2 medium tomatoes
- 1 tbsp grated ginger
- 6 cloves garlic, minced
- 1 medium onion, finely minced
- 3 medium potatoes, chopped fairly small but not minced. You want some texture in your wrap.
- 1 large carrot, chopped fairly small but not minced.
- 1 green bell pepper, chopped
- 1 cup frozen green peas
- 1 tbsp coriander powder
- 1 tsp cumin powder
- 1/2 tsp turmeric
- 2 tsp smoked paprika, use regular if you can't find this
- 1 tsp cayenne, optional
- 2 tsp garam masala
- 1/2 cup coconut milk
- 1 tsp vegetable oil
- Salt to taste
- Juice of 1 lemon
- 1/2 cup finely chopped coriander or mint leaves
- For the Wrap:
- 2 cups whole-wheat durum atta flour, use regular whole wheat if you don't have this
- 1/2 tsp salt
- Water to knead into a stiff dough.
- For the Tofu Raita:
- 1 14 oz block of extra-firm tofu
- 1/2 cup almond milk or soy milk
- Juice of 1/2 to 1 lemon, adjust per your love for tartness.
- 2 green chillies
- 1 tsp toasted cumin seeds
- 2 tomatoes, chopped
- 1 medium onion, chopped
- Salt to taste
- Make the Keema:
- Soak the TVP granules in boiling water for 30 minutes. Drain.
- Heat the oil, add the onions and a pinch of salt and saute until brown spots start to appear.
- Add the ginger and garlic, saute for a few seconds, then add the coriander powder, cumin powder, turmeric and tomato puree.
- Stir well to mix, add the garam masala, cayenne, if using, and paprika.
- Saute until the tomatoes turn a couple of shades darker and bubble at the edges.
- Add the carrot and potatoes. Cook, stirring, for a couple of minutes, then add the green bell pepper. Stir to mix.
- Add the TVP granules and the coconut milk. Bring to a boil, cover, and cook over medium-low heat for about 20 minutes or until the potatoes are tender and cooked. Add the green peas and mix. The keema should be dry. If there's any liquid, turn up the heat and let it evaporate, but keep a close eye-- don't let the keema burn.
- Sprinkle on the coriander leaves. Stir to mix.
- Make the Wrap:
- Mix the flour and salt and use enough water to knead to a stiff dough.
- Set aside for 30 minutes to let the dough rest.
- Divide the dough into 12 balls.
- Roll each ball into a thin wrap, about six or seven inches in diameter. The thinner you can roll this the better, so you'll have a flaky wrap.
- Heat a griddle over medium-high heat. Place a wrap on the griddle and cook until brown spots start to appear on the underside. Flip over and cook until spots appear on the other side. Spray lightly with some oil.
- Make the Tofu Raita:
- Place the tofu in a blender along with the milk, green chillies, lemon, cumin seeds and salt to taste. Blend into a very smooth paste, adding more milk if needed.
- Remove the tofu yogurt to a bowl and add the tomatoes and onions. Mix well.
- Put the wrap together:
- Layer on some leafies or cabbage on the wrap, add the keema, and drizzle on some tofu raita. Avocados would be divine here.
- Dig in!