Whole Wheat Salad Humus Wrap


by
Accompaniments

Watermelon and Mint Drink 


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The whole wheat salad humus wrap is rich in vitamin c, calcium, protein, iron and fibre, making a wholesome, satiating snack, from left over chapatis. This dish can be put together quickly, if the hummus has been prepared in advance and refrigerated.

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Preparation Time: 
Makes 4 servings
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Ingredients


4 whole wheat chapatis

For The Hummus
1/2 cup soaked and boiled kabuli chana (white chick peas)
2 tbsp low-fat curds (dahi)
2 tsp olive oil
1/2 tbsp lemon juice
1 tsp finely chopped garlic (lehsun)
salt to taste

For The Salad
1/2 cup deseeded and sliced tomatoes
1/2 cup sliced and blanched carrots
1/2 cup sliced spring onions (whites and greens)
1/2 cup bean sprouts
1 cup shredded iceberg lettuce
2 tbsp finely chopped coriander (dhania)
2 tbsp finely chopped mint leaves (phudina)
1/2 tsp roasted cumin seeds (jeera) powder
1/2 tbsp lemon juice
1 tsp olive oil
salt to taste

Method
For the hummus

  1. Combine all the ingredients and blend in a mixer till smooth using a little water.
  2. Divide it into 4 equal portions and keep aside.

For the salad

  1. Combine all the ingredients in a bowl and toss well.
  2. Divide the salad into 4 equal portions and keep aside.

How to proceed

  1. Place a chapati on a clean dry surface and spread a portion of the hummus evenly over it.
  2. Place a portion of the salad in the centre of the chapati and roll it up tightly.
  3. Repeat steps 1 and 2 to make 3 more wraps.
  4. Serve immediately.
Nutrient values per wrap
EnergyProteinCarbohydrateFatFibre
87 calories 4.6 gm 12.9 gm 1.9 gm 1.5 gm
RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook
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 on 28 Mar 14 03:33 PM


Too good.!! Just make the hummus and keep it ready to make this health wrap whenever you are hungry.