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30-Minute Roti Egg Wrap Breakfast
Start your day with a flavourful fusion! This Roti Egg Wrap - done in 30 minutes - brings together the simplicity of Indian scrambled eggs (Bhurji), and the warmth of spices, all wrapped in soft, homemade Indian rotis. It’s a wholesome breakfast that’ll kickstart your morning deliciously.
Ingredients
Egg Bhurji
- 2 tbsp olive oil, extra virgin
- 1 tsp cumin seeds
- 1 onion, white, medium, finely chopped
- 2 cloves garlic, fresh, minced
- 1 bell pepper, red, diced into small pieces
- 2 tomatoes, medium, cut into small cubes
- 2 tsp paprika, smoked
- 1½ tsp curry powder
- 1 tsp coriander powder
- 1 tsp chilli powder
- 1¼ tsp salt, sea salt
- ½ tsp black pepper
- 2 cups spinach, You could use bok choy or other greens
- 10 eggs, large
- ½ cup cilantro, fresh, washed, finely chopped
Roti Wraps
- 4 rotis, large, thick
- ¼ cup hummus, plain
Instructions
Egg Bhurji
- Heat the oil in a large pan, adding cumin seeds. Fry until they turn lightly browned and release their aroma.
- Stir in garlic, onion, and bell peppers, cooking over medium-high heat for about 5 minutes.
- Introduce the tomatoes and cook on high heat for approximately 5 minutes or until they soften and break down. Stir consistently to prevent sticking.
- Add the spices and salt, ensuring a thorough mix. Reduce the heat to low.
- Toss in the spinach and cook for an additional minute.
- In a separate bowl, crack the eggs and pour them into the pan. Stir continuously until they are fully cooked.
- Garnish egg bhurji with freshly chopped cilantro.
Roti Wraps
- Take a roti and spread a tablespoon of hummus evenly across its surface.
- Portion a quarter of the Egg Bhurji onto the hummus-coated roti. Carefully fold the sides of the roti over the filling, creating a neat and secure wrap. To hold it together, insert a wooden pick through the layers. Repeat with the remaining three rotis.
Notes
Food safe storage
- While these breakfast wraps are best savoured fresh, they're also a time-saver when prepped ahead. Store the curried eggs separately in an airtight container. When you're ready, whip up a fresh batch of rotis and assemble these wraps. And guess what? They taste just as awesome when served cold, making them a perfect grab-and-go meal option!
Diabetes diet advice
- For folks managing diabetes, this recipe offers a great balance. The high protein content in eggs and the fibre from roti and vegetables can help stabilize blood sugar levels. However, portion control is key; be mindful of the size of your wrap and consider the inclusion of a side salad to add nutrients without excess carbs.
Nutrition Information:
Calories: 433kcal (22%)Carbohydrates: 42g (14%)Protein: 21g (42%)Fat: 21g (32%)Saturated Fat: 5g (25%)Polyunsaturated Fat: 4gMonounsaturated Fat: 10gTrans Fat: 0.04gCholesterol: 409mg (136%)Sodium: 1263mg (53%)Potassium: 724mg (21%)Fiber: 8g (32%)Sugar: 8g (9%)Vitamin A: 4240IU (85%)Vitamin C: 54mg (65%)Calcium: 132mg (13%)Iron: 6mg (33%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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