Bean Sprouts and Veggie Wrap ( Protein Rich Recipe)

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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!

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Bean Sprouts and Veggie Wrap ( Protein Rich Recipe) recipe - How to make Bean Sprouts and Veggie Wrap ( Protein Rich Recipe)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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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
Energy 176 kcal
Protein 7.4 gm
Carbohydrate 28.3 gm
Fat 3.5 gm
Fibre 3.5 gm
Vitamin A 375.0 mcg
Vitamin C 11.2 mcg

RECIPE SOURCE : Protein Rich RecipesBuy this cookbook
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Bean Sprouts and Veggie Wrap ( Protein Rich Recipe)
 on 22 Mar 16 05:32 PM

Woww.. The veg roll turned out to be so good with a little addition of tomato sauce, yellow and red bell peppers. it''s a healthier variation of maida flour rolls.Thanks.
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Tarla Dalal    Hi Reena, we are delighted you loved the Veggie Wrap recipe. Please keep posting your thoughts and feedback. Happy Cooking.
23 Mar 16 02:45 PM
Bean Sprouts and Veggie Wraps (protein Rich Recipes)
 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...
Bean Sprouts and Veggie Wraps (protein Rich Recipes)
 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.