Raj Kumari

The 3-fold tortilla quinoa and red lentil wrap is not only easy to make but also gluten-free, packed with protein, and super-versatile.

INGREDIENTS

• ½ Cups (90 g) Red Lentils
• ½ Cups (100 g) Quinoa
• 1 ½ Cups of Water
• ½ Tsp. Salt
• Oil as Per Requirement
• Chopped Veggies
• Crushed Paneer
• Mozzarella Cheese

METHODS

FOR TOTILLA

• Raw red lentils and raw quinoa should be soaked in water overnight, ideally in the refrigerator.
• After thoroughly rinsing and straining,
• Transfer the mixture into the blender, add water and salt, and blend until it has a smooth and fine texture.
• Collect the batter in a bowl and keep it aside for a while.
• Heat a hot nonstick pan and lightly brush it with some oil.
• Pour approximately 1/3 cup of the runny batter.
• Cook for 1 to 2 minutes on each side, just like a crepe, but turn each side twice or more until you achieve the desired flatbread or tortilla consistency or texture.

FOR STUFFING

• Take all the chopped vegetables and paneer together to make a filling, adding salt and spices as per taste. Mix it well and keep it aside.
• Take a tortilla wrap Add some fillings with the help of a spoon and spread them on a 1/4-inch portion of the tortilla wrap.
• After adding fillings to the wrap, cut the radius of the wrap from the center of the tortilla, and then fold the wrap wisely until the 4th fold.
• Now bake it on a heated pan or fry pan till you get the golden texture of the wrap.
• After the final touch, serve it with or without green chutney or sauce.

MACROS (1-flatbread or tortilla)

• Energy: 99 calories
• Protein: 5.1 g
• Fat: 1.15 g
• Carbohydrates: 17.28 g

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Cauliflower rice is the ideal quick and light side dish, and no one misses the carbs! You can serve this vegetarian rice with any protein you choose—chicken, shrimp, whatever—and call it dinner. You can cook it in a skillet or wok, or roast it on a sheet pan in the oven. The oven version is excellent and nutty; the skillet version is speedier and has a texture similar to rice. They’re both delicious. Variations on Cooked Cauliflower Rice Finish with fresh lemon juice and herbs. At the end, add the lime juice and garlic. In place of salt and pepper, substitute your favorite spices. To give it an Asian flavor, add soy sauce. It’s really simple to make riced cauliflower taste wonderful. It has a neutral flavor, so you can season it with other ingredients to vary how it tastes. As previously stated, the simplest method is to sauté it with a little onion and garlic. You can also use it in any dish that calls for cauliflower rice. Here are some of my favorite recipes that use cauliflower instead of rice. Cooked cauliflower rice  or raw riced cauliflower rice can be stored in the refrigerator for up to 4 days and used in other recipes. Or freeze it in a freezer bag for up to three months in an airtight container. Reheat in the microwave, oven, or on the stove.

INGREDIENTS

One huge cauliflower, divided into pieces

One tablespoon of olive oil

1/4 tablespoon of finely chopped garlic

3–4 bulbs of coarsely chopped spring onions

7-8 french beans, cut coarsely

One medium carrot, cut finely

¼ little red bell pepper, cut finely

¼ cup coarsely sliced yellow bell pepper

Half a tablespoon of soy sauce

crushed peppercorns for black tea

Add salt to taste.

tbsp of vegetable stock

Three teaspoons of vinegar

2–3 chopped spring onion greens

Spring onion greens, sliced, as a garnish

PREPARATION

1. Place cauliflower florets in a food processor and coarsely process. Place aside. 2. In a nonstick pan, heat the olive oil and sauté the finely chopped garlic. Sauté the spring onion bulbs until transparent.

3. Stir in the French beans and carrot. Cook for around 1-2 minutes.

4. Add the chopped red and yellow capsicums and sauté thoroughly. Cook for around 2-3 minutes. 5. Toss in the cauliflower, soy sauce, crushed black peppercorns, and salt. 6. Stir in the vegetable stock. Cook for 2-3 minutes, covered. 7. Stir in the vinegar. Toss in the chopped spring onion greens and remove from the heat. 8. Transfer to a serving basin and top with spring onion greens. Serve immediately.