ramyaramesh3007These high protein tempeh spiced kathi rolls is a delicious plant based take on the traditional indian street food – vegan and gluten free option!
I think we can all agree that tempeh is an underrated cousin of tofu but also very much under appreciated. Tempeh is the main star in this Kathi Rolls – popular Indian street food, originating in Kolkata, and made by wrapping spicy fillings (like paneer, chicken, or veggies) in a roti or paratha. They’re often paired with a chutney or a sauce as well.
I use chapati in this recipe – you can also gluten free flatbread. This is one of my favourite ways to use leftover wraps and rotis for a quick meal. The tempeh here is marinated in spices, coconut cream, and a ginger-garlic paste before being air fried to perfection.
We then saute some onions, red bell peppers and add in the tempeh for the perfect filling. What elevates this dish to the next level is also the sauce – a quick 5-minute mint-coriander yogurt chutney to drizzle and dip these rolls in completes the meal.
With this recipe, you easily get 35 grams of protein and 23 grams of fibre PER serving = 2 medium-sized kathi rolls!
Ingredients You Need
- fresh soybean tempeh – I get mine fresh from the market. You can also use other variants of tempeh or substitute with extra firm tofu.
- vegetables – tri-coloured mixed bell peppers
- aromatics – red onion, ginger & garlic paste
- tempeh marinade – coconut cream, chili powder, garam masala, coriander, cumin, turmeric, salt
- mint-coriander yogurt chutney – cilantro, mint leaves, garlic powder, cumin powder, 2 green chilies, lemon juice, salt, black pepper and soy yogurt
- to serve – chapati / roti / paratha and chopped coriander
Gluten free substitutions: Use gluten free flatbread instead of chapati.
Allium free substitutions: Substitute onions with thinly sliced cabbage and garlic-ginger paste / garlic powder with a pinch of hing (asafoetida).
Vegan Tempeh Kathi Rolls
Ingredients
Spicy Tempeh Marinade
- 300 g tempeh
- 1 tsp chili powder
- 1 tsp garam masala
- 1 tsp coriander
- 1 tsp cumin optional
- 2 tsp ginger-garlic paste
- 1/4 tsp turmeric
- 1 tsp salt
- 1/4 cup coconut cream add more if required
Kathi Rolls
- 1.5 cups mixed tri-colour bell peppers or 1 bell pepper
- 1 red onion
- olive oil for frying
- 4 chapatis or rotis or parathas
- chopped coriander
Mint-Coriander Yogurt Chutney
- 1/2 cup packed cilantro with stems
- 2 tbsp mint leaves
- 1 tsp garlic powder
- 1/2 tsp ground cumin
- 1 small green chili
- 1/2 tbsp lemon juice
- 3/4 tsp salt
- 1/4 tsp black pepper
- 1/2 cup soy yogurt or any other plant based yogurt
Instructions
- Chop tempeh into cubes. Add tempeh to a bowl, followed by spices, coconut cream and ginger garlic paste. Mix well.
- Blend all chutney ingredients until smooth. Adjust the salt here if required. Chill until ready to use.
- Drizzle some olive oil and air fry tempeh for 7 minutes, shaking them halfway.
- Slice onions and bell peppers finely. Saute them in some olive oil over medium heat until they are half cooked (still crunchy).
- Add back in tempeh and give that a good mix.
- Place the chapati on a plate. Spread 1-2 tbsp of green chutney on the chapati. Add a generous amount of filling.
- Roll it up tightly or fold them on both sides (with one flap over the other) and secure with toothpick.
- Serve with the rest of the green chutney. Enjoy!