Bean Sprouts and Veggie Wrap ( Protein Rich Recipe)


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

Added to 83 cookbooks   This recipe has been viewed 62990 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

Ingredients

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

Method
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

Strengthen the Sibling Bond with Good Food

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
Password

Forgot Login / Passowrd?Click here

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