Veggie Stuffed Tortillas

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Wheat flour replaces maize flour in this healthier version of tortillas, making it more suited for people with high blood sugar. Stuff this mexican staple with lots of crunchy vegetables to make a balanced snack with enough vitamin c to fight against free radicals and prevent diabetes-related complications.

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Preparation Time:    Cooking Time:     Makes 6 tortillas
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For The Tortillas
1/2 cup whole wheat flour (gehun ka atta)
1/4 cup plain flour (maida)
1 tsp oil
1/2 tsp salt

For The Veggie Stuffing
1/2 cup sliced onions
1/2 chopped spring onions
1/2 cup shredded cabbage
1/4 cup sliced capsicum
1 tomato , cut into slices.
2 tbsp coarsely grated carrot
2 tbsp bean sprouts
1/2 cup grated low fat paneer (cottage cheese)
1 tsp soy sauce
1/4 tsp ginger (adrak) juice
1 tsp chilli-garlic paste
2 tsp chillies in vinegar
2 tsp oil
salt to taste

Other Ingredients
whole wheat flour (gehun ka atta) for rolling

For the tortillas

  1. Mix the flours, oil and salt and make a dough by adding enough warm water.
  2. Knead the dough well, cover with a wet cloth and keep aside for ½ an hour. Knead again and divide it into 6 equal portions.
  3. Roll out the each portion into thin rounds of 100 mm (5") diameter with the help of a little flour.
  4. Cook lightly on a non-stick pan and keep aside.

For the veggie stuffing

  1. Heat the oil in a non-stick pan on a high flame, add the vegetables and bean sprouts and stir-fry for a few minutes.
  2. Add the paneer, soya sauce, ginger juice, chilli-garlic paste, chillies in vinegar and salt and toss well.
  3. Divide the stuffing into 6 equal portions and keep aside.

How to proceed

  1. Place 1 tortilla on a flat dry surface and spread 1 portion of the stuffing on it.
  2. Fold into a semi-circle and serve immediately.
  3. Repeat with the remaining tortillas and stuffing to make 5 more veggie stuffed tortillas.

Nutrient values per tortilla
EnergyProteinCarbohydratesFatVitamin CCalciumFibre
137 kcal 6.9 gm 20.8 gm 2.9 gm 17.8 mg 147.2 mg 1.0 mg

RECIPE SOURCE : Diabetic SnacksBuy this cookbook
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Veggie Stuffed Tortillas
 on 06 Jan 16 01:45 PM

Quite filling and very tasty. Its full of fibre from the veggies and wheat flour both. So it is a great addition to a diabetic menu.
Veggie Stuffed Tortillas
 on 11 Jul 11 12:05 PM

Healthier wheat flour tortillas stuffed with crunchy stir fried vegetables. Tasty combination of spring onions, shredded cabbage, carrot strips, bean sprouts and paneer stir fried with minimum cooking in soya sauce and chillies in vinegar.