Methi and Moong Sprouts Wrap


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These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because it stimulates the production of insulin. Moong is a good source of antioxidants, Vitamin A too, which is another plus point for a diabetic diet. Interestingly, the Methi and Moong Sprouts Wrap is also a good way to make use of leftover chapatis!

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Preparation Time:    Cooking Time:     Makes 4 wraps
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Ingredients

4 whole wheat chapatis , semi-cooked (150 mm. (6”) diameter each)

For The Methi and Moong Sprouts Stuffing
1 cup finely chopped fenugreek (methi) leaves
1 cup boiled sprouted moong (whole green gram)
1 tsp oil
2 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
salt to taste
1 tsp lemon juice

For The Garlic-onion Spread
1 tsp finely chopped garlic (lehsun)
2 tbsp finely chopped onions
1/2 cup hung low-fat curds (dahi)
1 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 tsp chilli powder
a pinch of asafoetida (hing)
salt to taste

Method
For the garlic-onion spread

  1. Heat the oil in a small broad non-stick pan and add the cumin seeds.
  2. When the seeds crackle, add the garlic and onions and sauté on a medium flame for 1 minute or till the onions turn light brown in colour.
  3. Combine the sautéed garlic and onions with the curds in a deep bowl.
  4. Add the chilli powder, asafoetida and salt and mix well.
  5. Divide the spread into 4 equal portions and keep aside.

For the methi and moong sprouts stuffing

  1. Heat the oil in a broad non-stick pan, add the green chillies and sauté on a medium flame for 15 seconds.
  2. Add the fenugreek leaves and sauté on a medium flame for 1 minute.
  3. Add the sprouted moong, turmeric powder and salt, mix well and cook on a medium flame for 1 minute.
  4. Add the lemon juice and mix well.
  5. Divide the stuffing into 4 equal portions and keep aside.

How to proceed

  1. Heat a non-stick tava (griddle) and lightly cook each chapati on it on both the sides.
  2. Place the chapati on a clean, dry surface and spread 1 portion of the methi and moong sprouts stuffing in the centre of the chapati.
  3. Spread 1 portion of the garlic-onion spread evenly over it and roll it up tightly.
  4. Repeat steps 1 to 3 to make 3 more wraps.
  5. Serve immediately.
Accompaniments

Cucumber Raita ( Low Calorie Healthy Cooking ) 

Nutrient values per wrap
EnergyProteinCarbohydratesFatFibreVitamin ACalciumIron
156 kcal 6.9 gm 27.8 gm 2.0 gm 3.5 gm 195.6 mcg 61.9 mg 2.1 mg

RECIPE SOURCE : Good Food For DiabetesBuy this cookbook
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 on 04 Dec 14 03:15 PM


A healthier wrap for health conscious... the highlight of this wrap is the onion based dressing.... truly awesome...
 on 25 Jan 14 04:53 PM


Its like a quick and healthy frankie! Quite nice! good way of consuming methi if you don't like it. Thanks.