These delicious Indian-style roti tacos are filled with spiced chickpeas, green peas and crunchy lettuce, topped with a creamy, tangy yogurt sauce with caramelised onion and chilli achaar. A wholesome vegetarian meal that’s flavourful, satisfying and easy to prepare.

Prep time: 15 minutes Cook time: 10 minutes Servings: 2 tacos

Ingredients

For the tacos

• 2 small whole-wheat rotis (approximately 25 g flour per roti)
• 1 handful lettuce, shredded
• Oil spray, as needed

For the chickpea and green pea filling

• ½ cup boiled chickpeas (80–85 g)
• ¼ cup green peas (35–40 g)
• 2 green chillies
• 1 tsp white sesame seeds
• ½ tsp cumin seeds (jeera)
• ½ tsp red chilli powder
• ½ tsp coriander powder
• ¼ tsp turmeric powder
• ¼ tsp black pepper powder
• Juice of ½ lemon (approximately 1 tbsp)
• Salt to taste

For the creamy taco sauce

• 120 g plain skyr or thick Greek yogurt
• 1 medium onion (approximately 80–100 g), finely chopped
• 1 tsp olive oil
• ½ tsp red chilli powder
• ½ tsp garlic powder
• ¼ tsp black pepper powder
• ½ tsp mixed herbs
• 1 tsp chilli achaar, finely mashed
• Salt to taste

Method

1. Prepare the chickpea filling

1. Add the boiled chickpeas, green peas, green chillies, sesame seeds, lemon juice, cumin seeds and all the powdered spices to a blender.
2. Pulse until you get a coarse, thick mash. Avoid blending it into a completely smooth paste.
3. If needed, add 1–2 teaspoons of water to help the mixture blend. Taste and adjust the salt, lemon juice and spices.

2. Fill the rotis

1. Place the two whole-wheat rotis on a clean surface.
2. Divide the chickpea-pea mixture equally between them.
3. Spread the filling over one half of each roti, pressing it gently so it adheres.

3. Toast the tacos

1. Heat a non-stick pan over medium heat and lightly grease it with oil spray.
2. Place each roti with the filling side down and cook for 2–3 minutes until lightly golden.
3. Flip carefully and toast the other side for another 1–2 minutes until crisp and heated through.

4. Make the creamy taco sauce

1. Heat 1 teaspoon of olive oil in a pan.
2. Add the finely chopped onion and sauté over medium-low heat for 5–7 minutes until soft and golden brown. Add a teaspoon of water if needed to prevent sticking.
3. Allow the onion to cool completely.
4. In a bowl, combine the skyr or Greek yogurt, caramelised onion, chilli powder, garlic powder, black pepper, mixed herbs, chilli achaar and salt.
5. Mix until creamy and smooth. Adjust the seasoning to taste.

5. Assemble the tacos

1. Add shredded lettuce over the chickpea filling.
2. Spoon the creamy yogurt sauce generously over the top.
3. Fold each roti into a taco shape and serve immediately.

Nutrition tips

• For more protein: Use high-protein skyr or Greek yogurt and check the label for its protein content.
• For extra crunch: Add finely sliced cabbage or cucumber.
• For less oil: Use a good non-stick pan and water-sauté the onion if preferred.
• For a vegan version: Replace the yogurt with unsweetened, high-protein soy yogurt.

High-Protein Soya Palak Kadhi 🥣🌿

A healthy twist on traditional kadhi, made with protein-rich curd, besan, soya chunks and spinach. Creamy, flavourful and perfect for a wholesome Indian meal!

📝 Ingredients

For the Kadhi

• 6 tbsp besan
• 1 cup (250 g) Greek yogurt or high-protein curd
• Salt to taste
• 1 tsp red chilli powder
• 1 tsp turmeric powder
• 7–8 cups water, or as required

For the Tadka and Vegetables

• 1½ tsp ghee
• 6–7 curry leaves
• 1 tsp mustard seeds
• ½ tsp methi seeds
• 2–3 black peppercorns
• A pinch of hing
• 1 tsp cumin seeds (jeera)
• 2 dried red chillies
• 1 medium onion, thinly sliced
• 30 g soya chunks, boiled and squeezed well
• 1 cup chopped spinach
• 1 tbsp ginger-garlic paste
• ½ tbsp jaggery powder
• A handful of fresh coriander, chopped

👩‍🍳 Method

1. In a large bowl, whisk together the curd, besan, salt, red chilli powder and turmeric powder until smooth.
2. Add the water gradually and mix well until there are no lumps. Keep the mixture quite watery, as the kadhi will thicken while cooking.
3. Heat ghee in a deep pan. Add mustard seeds, cumin seeds, methi seeds, peppercorns, dried red chillies, curry leaves and hing. Let the spices release their aroma.
4. Add the sliced onion and sauté for 3–4 minutes until slightly soft.
5. Add the chopped spinach and boiled, squeezed soya chunks. Cook for another 3–4 minutes.
6. Lower the flame and slowly pour in the prepared besan-curd mixture, stirring continuously.
7. Cover and cook for 4–5 minutes. Add the ginger-garlic paste and jaggery powder, and mix well. Add more water if the kadhi becomes too thick.
8. Cover and simmer on low heat for another 15 minutes, stirring occasionally, until the kadhi is cooked and slightly thickened.
9. Finish with freshly chopped coriander and serve hot.

🍽️ Serving Suggestion

Enjoy this high-protein soya palak kadhi with steaming hot basmati rice or jeera rice for a comforting and nutritious meal. ❤️

Paneer Bhapa 🧀🌶️

A flavourful Bengali-style steamed paneer recipe made with mustard, poppy seeds and a hint of mustard oil. Simple, creamy and full of flavour!

📝 Ingredients

• 250 g paneer, cut into cubes
• 1 tbsp yellow mustard seeds
• 1 tbsp black mustard seeds
• 1 tbsp posto (poppy seeds)
• 3–4 green chillies
• ½ tsp turmeric powder
• ½ tsp red chilli powder
• Salt as per taste
• 3 tbsp thick curd
• 1–2 tbsp mustard oil
• 2–3 green chillies, slit

👩‍🍳 Preparation

1. Soak the yellow mustard seeds, black mustard seeds and posto in warm water for 10–15 minutes.
2. Drain the water and grind everything with 3–4 green chillies into a smooth paste.
3. In a bowl, add the prepared paste, turmeric powder, red chilli powder, salt and thick curd. Mix everything well to make a creamy marinade.
4. Add the paneer cubes and gently coat them with the marinade. Let them rest for a few minutes so the flavours can blend.

🍳 Cooking Method

1. Transfer the marinated paneer into a steel tiffin box or any heatproof container.
2. Drizzle mustard oil over the paneer and add the slit green chillies on top.
3. Cover the container and place it in a steamer or a pan with water.
4. Cover and steam on medium heat for 15–20 minutes, until the paneer is cooked and the mustard flavours are well absorbed.
5. Let it rest for a few minutes before opening and serving.

🍽️ Serving Suggestion

Serve hot with steamed rice for a delicious Bengali-style meal.

Add nutrition estimates and serving sizeInclude a pan-steaming alternative