A fun and nutritious fusion of Indian and Mexican flavors, these Healthy Roti Tacos are versatile and can be customized with your favorite fillings and toppings.
Ingredients
For the Roti (Taco Shells)
whole wheat flour (atta)1cup
salt1/2tsp
olive oil1tsp
water (as needed)cup
For the Filling
cooked chickpeas or black beans1cup
small onion, finely chopped1piece
small tomato, finely chopped1piece
small cucumber, finely chopped1piece
small bell pepper, finely chopped1piece
shredded lettuce or cabbage1/2cup
grated carrots1/2cup
corn kernels1/4cup
cumin powder1tsp
red chili powder1/2tsp
chaat masala1tsp
garlic powder1/2tsp- salt to tastetsp
fresh coriander leaves, choppedpiece
lemon juice (optional)tsp
For the Sauce
Greek yogurt or hung curd1/2cup
mint-coriander chutney1tbsp
lemon juice1tsp
salt and pepper to tastetsp
Nutrition (per serving)
Calories
257.5kcal (12.88%)
Protein
10.5g (21%)
Carbs
38.3g (13.91%)
Sugars
4.5g (9%)
Healthy Fat
5.8g
Unhealthy Fat
1.0g
% Daily Value based on a 2000 calorie diet
How to make Healthy Roti Tacos
Prepare the Roti (Taco Shells)
- Step 1
In a mixing bowl, combine the whole wheat flour, salt, and olive oil. Gradually add water and knead into a soft, smooth dough.
- Step 2
Let the dough rest for 15-20 minutes, covered with a damp cloth.
- Step 3
Divide the dough into small balls (about the size of a golf ball). Roll each ball into a thin, round roti.
- Step 4
Heat a tawa or griddle over medium heat. Cook each roti on both sides until light brown spots appear and the roti is fully cooked. Keep them soft by storing in a covered container.
Prepare the Filling
- Step 1
Heat a little oil in a pan and add the cooked chickpeas or black beans.
- Step 2
Season with cumin powder, red chili powder, garlic powder, chaat masala, and salt. Cook for 3-4 minutes until the beans are well-coated with the spices and slightly crispy.
- Step 3
In a separate bowl, combine the chopped onions, tomatoes, cucumber, bell pepper, lettuce, carrots, and corn. Season with salt, chaat masala, and lemon juice if desired. Mix well.
Prepare the Sauce
- Step 1
In a small bowl, mix the Greek yogurt with mint-coriander chutney, lemon juice, salt, and pepper. Adjust seasoning to taste.
Assemble the Tacos
- Step 1
Take a cooked roti and place a spoonful of the spiced chickpeas or beans in the center.
- Step 2
Top with the mixed vegetable filling.
- Step 3
Drizzle the yogurt sauce over the filling.
- Step 4
Garnish with chopped coriander leaves.
- Step 5
Fold the roti like a taco and serve immediately.
Nutrition (per serving)
Nutrition (per serving)
Calories
257.5kcal (12.88%)
Protein
10.5g (21%)
Carbs
38.3g (13.91%)
Sugars
4.5g (9%)
Healthy Fat
5.8g
Unhealthy Fat
1.0g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Add grilled paneer or tofu for added protein.
Add some pickled jalapeños or a dash of hot sauce for extra heat.
Use a plant-based yogurt for the sauce and skip any dairy-based ingredients to make it vegan.
FAQS
How do I make Healthy Roti Tacos step by step?
To make Healthy Roti Tacos, start by mixing whole wheat flour, salt, and olive oil in a bowl. Gradually add water to form a soft dough and let it rest for 15-20 minutes. Roll the dough into thin rotis and cook them on a tawa until light brown. For the filling, sauté cooked chickpeas or black beans with spices, and prepare a fresh vegetable mix. Assemble by placing the filling in the roti, topping with yogurt sauce, and folding it like a taco.
Are Healthy Roti Tacos suitable for a vegan diet?
Yes, Healthy Roti Tacos can easily be made vegan by substituting Greek yogurt with a plant-based yogurt alternative. Additionally, ensure that the mint-coriander chutney you use is also vegan-friendly. The rest of the ingredients, including the whole wheat roti and vegetable fillings, are naturally vegan.
What can I substitute for chickpeas in Healthy Roti Tacos?
If you don't have chickpeas, you can substitute them with black beans, lentils, or even grilled vegetables for a different flavor profile. Tofu or tempeh can also be used for a protein-rich filling. Just make sure to season them well to enhance the taste.
How should I store leftover Healthy Roti Tacos?
To store leftover Healthy Roti Tacos, keep the components separate. Store the cooked rotis in an airtight container to keep them soft. The filling and yogurt sauce can be refrigerated in separate containers. When ready to eat, reheat the roti and fill it with the cold or reheated filling for the best taste.
What are some good side dishes to serve with Healthy Roti Tacos?
Healthy Roti Tacos pair well with a variety of side dishes. Consider serving them with a fresh salad, guacamole, or a light soup. You can also offer additional toppings like salsa, extra chutney, or pickled vegetables to enhance the meal.
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