Bean Sprouts and Veggie Wraps


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Broccoli, sprouts and baby corn combine well not just in taste but appearance as well. This recipe uses iron and fibre-rich whole wheat flour instead of maida to make the wraps. And when made with minimal oil, it is very weight-watcher friendly!

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


Ingredients


For The Wraps
3/4 cup whole wheat flour (gehun ka atta)
salt to taste
whole wheat flour (gehun ka atta) for rolling

For The Stuffing
1 tsp oil
1 tsp finely chopped garlic (lehsun)
1/4 cup onion cubes
1/4 cup sliced capsicum
1/2 cup broccoli or or cauliflower florets , blanched
1 cup bean sprouts (readily available in the market)
1/4 cup sliced and blanched baby corn
2 tsp cornflour mixed with 1/4 cup of water
a pinch of sugar
salt andfreshly ground pepper to taste
2 tsp chilli sauce

Other Ingredients
1 tsp oil for cooking

Method
For the wraps

  1. Combine the flour and salt and knead into a smooth and pliable dough by adding enough warm water. Keep aside for 15 minutes.
  2. Knead again till smooth and divide into 4 equal portions.
  3. Roll out each portion into 175 mm. (7") diameter circle with the help of a little flour.
  4. Heat a non-stick tava (griddle) and cook each roti lightly on both sides. Keep aside.

For the stuffing

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

How to proceed

  1. Place a cooked roti on a flat, dry surface and place a portion of the stuffing at one edge and roll it up tightly.
  2. Heat a non-stick tava (griddle) and cook it, using ¼ tsp of oil, till both sides are golden brown in colour.
  3. Repeat with the remaining ingredients to make 3 more wraps.
  4. Serve hot.
RECIPE SOURCE : Cooking with SproutsBuy this cookbook
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