Bean Sprouts and Veggie Wraps (protein Rich Recipes)


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Broccoli, sprouts and baby corn combine well not just in taste but appearance as well. Not to forget that this dish is nothing short of a super nutritious performance! filling and wholesome snack for an expectant mother to satiate small hunger pangs and increasing nutrient requirements.

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Preparation Time: 
Cooking Time: 
Serves 4
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Ingredients


For The Stuffing
1 tsp oil
1 tsp finely chopped garlic (lehsun)
1/4 cup finely chopped onions
1/4 cup sliced capsicum
1/2 cup broccoli or cauliflower florets , blanched
1 cup bean sprouts (readily available in the market)
1/4 cup carrot juliennes
2 tsp cornflour dissolved in 1/4 cup water
a pinch sugar
salt and freshly ground black pepper powder to taste
2 tsp chilli sauce

Other Ingredients
4 whole wheat chapattis/ tortillas
1 tsp oil for cooking

Method
For the stuffing

  1. Heat the oil in a wok or a non-stick kadhai, add the garlic and sauté on a high flame for a few seconds.
  2. Add the onions, capsicum, broccoli, bean sprouts, carrots and sauté on a medium flame for 2 minutes.
  3. Add the cornflour paste, sugar, salt and pepper, chilli sauce and simmer till the sauce thickens, stirring once in between.
  4. Divide the stuffing into 4 equal portions and keep aside.

How to proceed

  1. Plac a cooked chapati/tortilla on a flat, dry surface and spread a portion of the stuffing at one edge and roll it up tightly.
  2. Heat a tava (griddle) and cook the wrap using ¼ tsp of oil, till brown spots appear on all the sides.
  3. Repeat with the remaining ingredients to make 4 more wraps.
  4. Serve hot.
Nutrient values 
Protein per wrap
11.5 gm
RECIPE SOURCE : Protein Rich RecipesBuy this cookbook
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 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.