Spicy Grilled Paneer Wrap with Avocado Salsa

Prep: 10 min (active)

Cook: 15 min (active)

Total: 25 min

Servings: 4 wraps

Active Time: 25 min

Passive Time: None

Ingredients Paneer Marinade:

400 g paneer, cut into 1 cm thick slices [~2 cups] 15 mL olive oil [1 tbsp] 10 mL lime juice [2 tsp] 5 g chili powder [1 tsp] 5 g cumin powder [1 tsp] 3 g garlic powder [½ tsp] 5 g salt [1 tsp]

Avocado Salsa:

200 g ripe avocado, diced [1 large] 100 g tomato, diced [½ cup] 50 g red onion, finely chopped [¼ cup] 10 g fresh cilantro, chopped [2 tbsp] 5 mL lime juice [1 tsp] 2 g salt [½ tsp]

Wrap Assembly:

4 whole-wheat tortillas (20 cm) [4 medium] 100 g lettuce leaves [2 cups]

Substitutes:

Paneer unavailable? Use 400 g halloumi or firm tofu (available at supermarkets).

Whole-wheat tortillas alternative: 4 rotis or lavash.

Method

Marinate Paneer: Whisk olive oil, lime juice, chili, cumin, garlic powder, and salt. Coat paneer slices evenly. Let sit 5 min; the marinade should cling and smell spicy.

Grill Paneer: Heat a grill pan (200°C/400°F). Place paneer, cook 3 min per side until golden char marks appear and edges crisp. Internal temp 80°C/175°F. Set aside.

Make Salsa: In a bowl, gently mix avocado, tomato, onion, cilantro, lime juice, and salt. Mash lightly for creamy texture. Taste for bright acidity.

Warm Tortillas: On a dry tawa (180°C/350°F), warm tortillas 20 sec per side until pliable and lightly toasted.

Assemble Wraps: Lay tortilla flat, add lettuce, 3–4 paneer slices, and 2 tbsp salsa. Roll tightly, tucking ends. Slice diagonally and serve.

Air-Fryer Variant: Air-fry marinated paneer at 180°C/350°F for 8 min, flipping halfway, until charred.

Pressure-Cooker Variant (for paneer): Steam paneer slices with 50 mL water, 1 whistle (3 min), then pan-sear 2 min per side.

Parallelization Timeline

While paneer marinates (5 min), dice avocado, tomato, and onion. While paneer grills (6 min), warm tortillas and mix salsa. Assemble wraps as paneer rests to hit 25-min total.

Substitutions & Swaps

Veg/Vegan: Use tofu instead of paneer; replace with vegan yogurt in marinade if needed.

Gluten-Free: Use corn tortillas or gluten-free wraps.

Budget: Swap paneer for 400 g boiled potatoes (slice, marinate, grill 4 min per side).

Scaling

Halve: Use 200 g paneer, 2 tortillas, half salsa; grill in a 20 cm pan.

Double: Use 800 g paneer, 8 tortillas; grill in two batches on a 28 cm pan to maintain char.

Make-Ahead, Storage & Reheat

Make-Ahead: Marinate paneer and prep salsa 1 day ahead; store separately in fridge.

Storage: Store grilled paneer and salsa separately (fridge, 2 days; paneer freezer, 1 month).

Reheat: Pan-sear paneer (180°C/350°F, 2 min) or microwave (800W, 1 min). Warm tortilla on tawa.

Safety: Reheat paneer to 74°C/165°F internally.

Troubleshooting

Soggy Wraps: Pat lettuce dry; assemble just before eating.

Bland Salsa: Add 2 mL extra lime juice or 1 g chili flakes.

Paneer Sticking: Oil grill pan lightly; preheat fully.

Nutrition per Serving

Calories: 420 kcal

Macros: 22 g protein, 35 g carbs, 25 g fat

Cost per Serving

Paneer (400 g): ₹120 / $1.44 / €1.32

Avocado (200 g): ₹50 / $0.60 / €0.55

Tortillas (4): ₹40 / $0.48 / €0.44

Veggies, spices: ₹30 / $0.36 / €0.33 (amortized)

Total: ~₹60 / $0.72 / €0.66 per serving

Variations

Tandoori Tofu Wrap: Swap paneer for tofu, add 5 g tandoori masala to marinade.

Smoky Chipotle Paneer: Blend 5 g chipotle in adobo into marinade, grill as usual.

Chana Tikka Wrap: Use 400 g spiced chickpeas (roast 10 min), add mango chutney to salsa.

Plating & Garnish

Slice wrap diagonally, stand upright on a plate to reveal colorful layers. Add a lime wedge for acidity and a cilantro sprig for fresh aroma. A wooden board gives a casual, inviting look.

Frequently Asked Questions

Q:Can I skip avocado?

A:Yes, use 150 g Greek yogurt mixed with tomato and onion.

Q:Can I skip paneer?

A:Yes, cottage cheese can be pressed lightly between paper towels before slicing to firm it up for better grilling (helps mimic paneer's texture).

Q:Whole-wheat vs refined flour?

A:Whole-wheat is nuttier and heartier; refined is softer.

Q:No grill pan?

A:Use a Cast Iron Skillet or Non-Stick Crepe Pan or Flat Griddle or air-fryer for similar char.

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