PART 1 — The Oil-Free Jackfruit Filling
Sauce Base Ingredients
- Tomatoes — 150g (1.5 medium)
- Onion — 2 medium
- Ginger — 5g (½ inch piece)
- Garlic — 10g (5 cloves)
Filling Ingredients
- Young/raw jackfruit — 1.5 cups chopped
- Cumin powder — ½ tsp
- Red chili powder — ½ tsp
- Turmeric — ¼ tsp
- Chicken masala — 1 tsp
- Salt — ½ tsp (to taste)
Procedure
01
Pressure Cook the Jackfruit
Add the chopped jackfruit to the pressure cooker with minimal water. Cook for 2 whistles until fully tender. Drain and shred lightly with a fork. Set aside.
02
Dry-Roast the Onions (No Oil)
Place a heavy non-stick pan on the lowest possible gas flame. Add the sliced onions directly — no oil. Allow them to slow-roast on very low heat, stirring occasionally, for 10–15 minutes. They will release their own moisture and slowly caramelise. Be patient: this takes significantly longer than cooking with oil, but the depth of flavour you build here is everything. The onions should turn translucent, then golden at the edges, and begin to stick slightly to the pan.
No-Oil Tip: If the onions stick, add a tablespoon of water at a time — never oil — to deglaze and continue cooking low and slow.
03
Add Ginger-Garlic Paste
Once the onions are golden, add freshly blended ginger-garlic paste (blend the ginger and garlic together). Cook this into the onions on low flame for 3–4 minutes, stirring continuously, until the raw smell disappears and the paste turns slightly golden. Without oil, this step requires attention — the paste can catch quickly, so keep the flame very low.
04
Add Tomatoes & Reduce
Add the blended tomato purée to the pan. Mix well and let it simmer on low heat for 15–20 minutes, stirring regularly, until the raw tomato smell is completely gone and the mixture thickens and deepens in colour. Without oil as a carrier, the tomatoes need full cooking time to concentrate properly — do not rush this step.
05
Bloom the Spices
Now that the base is thick and fragrant, add all the spices: cumin powder, red chili powder, turmeric, chicken masala, and salt. Stir continuously and let the spices cook into the base on low flame for 2–3 minutes. The base should become aromatic, rich, and glossy. Taste it and adjust salt or chili at this point.
06
Fold in the Jackfruit & Let It Marinate
Add the cooked, shredded jackfruit into the spiced base. Fold gently, coating every piece thoroughly in the sauce. Reduce heat to the lowest setting and cook for 15 minutes, tossing occasionally, until the jackfruit has fully absorbed the sauce and no excess moisture remains. The filling should be dry enough to hold in a wrap without becoming soggy.
Taste & Adjust: Before removing from heat, taste the filling. It should be bold and well-seasoned — the jackfruit is mild by nature and needs the spices to carry it. Adjust salt or chili if needed.
PART 2 — Signature Dipping Sauces
Note: Use raw garlic sparingly — it can be very overpowering.
Green-Spiced Mayo
- Hellmann’s Lighter than Light mayo (weight loss) or Regular (maintenance)
- Homemade green chutney: coriander, mint, garlic, ginger, lemon, curd — no coconut, no peanut
- Nando’s Hot Chilli Sauce — to taste
- Combine all in a mixing bowl and mix until smooth.
Creamy Yogurt Dip
- Hung curd — base (yogurt only, do not add chutney or Nando’s sauce)
- Fresh mint — generous
- Raw garlic — sparingly
- Urban Platter Sumac powder
- Salt & black pepper
- Blend until creamy.
PART 3 — Jiva Gluten-Free Roti & Assembly
Roti Preparation
- Mix Jiva Gluten-Free Flour with warm water to form a pliable dough.
- Pro-Tip: If the dough lacks softness, replace warm water with finely grated bottle gourd — it adds texture, extra nutrition, and makes the roti more pliable.
Fresh Vegetables
- Lettuce — freshly chopped
- Red onion — thinly sliced
- Beetroot — freshly cut
- Bell peppers / capsicum — sliced
Assembly Sequence
- Spread 1 tbsp of your chosen sauce onto the centre of the Jiva gluten-free roti.
- Lay a generous layer of freshly chopped lettuce on top.
- Add sliced red onion, beetroot, and bell peppers over the lettuce.
- Spoon the jackfruit filling: ⅓ cup for girls · ½ cup for boys.
- Drizzle a little extra sauce over the top to keep the wrap moist and flavourful.
- Roll tightly, tucking the edges with a knife for a clean finish. Serve immediately.
PART 4 — Calorie Breakdown
Jackfruit Filling (per wrap portion)
| Ingredient | Girls (⅓ cup ~80g) | Boys (½ cup ~120g) |
|---|---|---|
| Young jackfruit (boiled) | ~35 kcal | ~52 kcal |
| Onion (shared base) | ~15 kcal | ~15 kcal |
| Tomatoes (shared base) | ~10 kcal | ~10 kcal |
| Ginger + garlic | ~5 kcal | ~5 kcal |
| Spices (negligible) | ~5 kcal | ~5 kcal |
| FILLING SUBTOTAL | ~70 kcal | ~87 kcal |
Jiva Gluten-Free Roti
| Component | Girls (20g flour) | Boys (40g flour) |
|---|---|---|
| Jiva Gluten-Free Flour | ~70 kcal | ~140 kcal |
| Bottle gourd in dough (if used) | ~3 kcal | ~3 kcal |
| ROTI SUBTOTAL | ~73 kcal | ~143 kcal |
Fresh Vegetables (inside wrap)
| Vegetable | Approx. Qty | Calories |
|---|---|---|
| Lettuce | ~20g | ~3 kcal |
| Red onion | ~15g | ~6 kcal |
| Beetroot | ~20g | ~9 kcal |
| Bell pepper | ~20g | ~6 kcal |
| VEGETABLES SUBTOTAL | ~24 kcal |
Sauces (~20g total — 1 tbsp spread + drizzle)
| Sauce Option | Qty Used | Calories |
|---|---|---|
| Green Mayo — Lighter than Light | ~20g | ~30–35 kcal |
| Green Mayo — Regular Hellmann’s | ~20g | ~60–65 kcal |
| Creamy Yogurt Dip (low-fat curd) | ~20g | ~12–15 kcal |
| SAUCE SUBTOTAL (light mayo) | ~30–35 kcal |
Total Wrap Calories
| Component | Girls' Wrap | Boys' Wrap |
|---|---|---|
| Jackfruit filling | ~70 kcal | ~87 kcal |
| Jiva roti | ~73 kcal | ~143 kcal |
| Fresh vegetables | ~24 kcal | ~24 kcal |
| Sauce (Lighter than Light mayo) | ~30–35 kcal | ~30–35 kcal |
| TOTAL (light mayo) | ~197–202 kcal | ~284–289 kcal |
- * Using Creamy Yogurt Dip saves ~18–20 kcal per wrap. Using Regular Hellmann’s mayo adds ~30 kcal.
- * Optional 50g egg whites add ~25 kcal / crumbled tofu adds ~38 kcal.
Pro Tips
- The no-oil roasting process is non-negotiable. Slow caramelisation of onions without fat builds a flavour base that rivals oil-cooked versions. Do not rush.
- Bodybuilder’s Protein Boost: Fold 50g of cooked egg whites (~25 kcal) or crumbled tofu (~38 kcal) into the jackfruit filling before assembling.
- Use raw garlic sparingly in sauces — it becomes very assertive raw. In the Yogurt Dip, half a small clove is usually sufficient.
- Assemble and serve immediately. The Jiva gluten-free roti can become stiff when it sits, so rolling just before eating gives the best texture.
- No Raw Jackfruit? Use a High-Protein Filling Instead: If raw jackfruit is not accessible, the filling can be replaced with low-fat paneer, chicken, tofu, or soya. Use the exact same sauce base and spices — simply swap the jackfruit for any of the above. All these options also significantly increase the protein content of the wrap.