Bean Sprouts and Veggie Wrap ( Protein Rich Recipe)

4/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

Added to 88 cookbooks   This recipe has been viewed 63679 times

A filling and wholesome snack that is ideal for an expectant mother to satiate small hunger pangs. With abundant nutrients, such as protein from bean sprouts; as well as antioxidants like vitamins A, C from broccoli, carrot, capsicum and lettuce, the Bean Sprouts and Veggie Wraps will also help meet the growing nutrient requirements at this stage. All these ingredients are also fibre-rich, which makes the dish easy to digest and more satiating as well. We have made the snack all the more healthier by avoiding store-bought mayonnaise, and using a quick and healthy homemade version instead. You will enjoy this snack, which is sure to chase away your hunger!

Add your private note

Preparation Time:    Cooking Time:     Makes 4 servings
Show me for servings


4 whole wheat (gehun) chapatis (6" each)
4 tbsp healthy mayonnaise , recipe below
1 cup iceberg lettuce , torn into pieces

For The Bean Sprouts and Veggie Stuffing
1 cup bean sprouts
1/4 cup finely chopped onions
1/4 cup sliced capsicum
1/4 cup carrot juliennes
1/2 cup blanched broccoli florets
1 tsp oil
1 tsp finely chopped garlic (lehsun)
2 tsp chilli sauce
salt and to taste

For The Healthy Mayonnaise (makes Approx. 4 Tbsp)
1 fresh bread slice
1/4 cup hung curds (chakka dahi)
3/4 tsp olive oil
white pepper powder powder
1/4 tsp powdered sugar
salt to taste

For the bean sprouts and veggie stuffing

  1. Heat the oil in a broad non-stick pan, add the garlic and onions and sauté on a medium flame for a minute.
  2. Add the capsicum, carrot and bean sprouts and sauté on a medium flame for another 1 to 2 minutes.
  3. Add the broccoli, chilli sauce, salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring continuously.
  4. Divide the stuffing into 4 equal portions and keep aside.

For the healthy mayonnaise

  1. Remove the crust from all the bread slices.
  2. Combine all the ingredients including the bread slices and blend in a mixer till smooth.
  3. Refrigerate it for 1 to 2 hours and use as required.

How to proceed

  1. Heat a non-stick tava (griddle), place a chapati on it and reheat it on a high flame for a few seconds.
  2. Place the chapati on a clean, dry surface and spread 1 tbsp of healthy mayonnaise evenly over it.
  3. Arrange ¼ cup of lettuce leaves evenly in the centre of the chapati and spread a portion of the stuffing evenly over it.
  4. Roll it up tightly and seal it using a toothpick.
  5. Repeat step 1 to 4 to make 3 more wraps.
  6. Serve immediately.

Nutrient values per wrap
Protein per wrapEnergyProteinCarbohydrateFatFibreVitamin AVitamin C
11.5 gm 176 kcal 7.4 gm 28.3 gm 3.5 gm 3.5 gm 375.0 mcg 11.2 mcg

RECIPE SOURCE : Protein Rich RecipesBuy this cookbook
Rate and review this recipe and get 15 days FREE bonus membership!
Subscribe to the free food mailer

Bid Bye to Boredom with a Plateful of Chaat

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Your Rating

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

 on 03 Jun 15 02:52 PM

veggies and low cal mayonnaise in a wrap...very good idea...benefit from a meal, the low cal way...
 on 03 Dec 10 01:55 PM

Lovely, wrap with fresh ingredients of high nutritional value! Quite easy to make and very delicious! Love the idea of broccoli in a wrap! I added chicken too...everyone loved it! thanks.