Bean Sprouts and Green Tomato Salsa Wrap

by Tarla Dalal

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बीन स्प्राऊट्स् एण्ड ग्रीन टमॅटो सालसा रैप - हिन्दी में पढ़ें (Bean Sprouts and Green Tomato Salsa Wrap in Hindi)

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Here is how you can convert leftover rotis into a tongue-tingling snack. Just use them to wrap up a delectable combination of crunchy bean sprouts and tangy green tomato salsa! The juicily refreshing filling of the Bean Sprouts and Green Tomato Salsa Wrap happens to be rich in iron, vitamin C and fibre, which makes it quite as satiating as a full meal.

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Bean Sprouts and Green Tomato Salsa Wrap recipe - How to make Bean Sprouts and Green Tomato Salsa Wrap

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Preparation Time: 10 mins Cooking Time: 19 mins Total Time: 29 mins 4Makes 4 wraps
Show me for wraps

Ingredients

4 left-over rotis (approx. 150 mm. (6”) in diameter)

For The Bean Sprouts Mixture
1 cup bean sprouts
1 tsp oil
1/2 cup thinly sliced onions
1 tsp finely chopped garlic (lehsun)
1/2 cup thinly sliced capsicum
1/2 cup thinly sliced tomatoes
1 tsp chilli powder
1 tsp roasted cumin seeds (jeera) powder
salt to taste

For The Green Tomato Salsa
1 cup roughly chopped green tomatoes
1/4 cup roughly chopped onions
1 tsp roughly chopped green chillies
salt to taste

Method

For the bean sprouts mixture

Heat the oil in a broad non-stick pan, add the onions and garlic and sauté on a medium flame for 1 minute.
Add the capsicum and sauté on a medium flame for another minute.
Add the tomatoes, bean sprouts, chilli powder, cumin seeds powder and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Divide the mixture into 4 equal portions and keep aside.

For the green tomato salsa

Combine all the ingredients along with ¼ cup of water in a pressure cooker and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid.
Cool slightly and blend in a mixer till smooth.
Divide the salsa into 4 equal portions and keep aside.

How to proceed

Place a roti on a clean, dry surface and spread a portion of the green tomato salsa evenly over it.
Spread a portion of the bean sprouts mixture on 1 end of the roti and roll it up tightly.
Repeat steps 1 and 2 to make 3 more wraps.
Serve immediately.

Nutrient values (Abbrv) per wrap

Energy	130 cal
Protein	3.8 g
Carbohydrates	17.2 g
Fiber	3.3 g
Fat	5.5 g
Cholesterol	0.8 mg
Sodium	25.2 mg

Click here to view calories for Bean Sprouts and Green Tomato Salsa Wrap

RECIPE SOURCE : Healthy Snacks

Reviews

Mruga D

on 02 Jan 15 01:46 PM

Crunchy and Saucy Wrap….beansprouts add crunch to the recipe along with nutrients like Vitamin C and iron. Green tomatoes are usually not used in many recipes…sauce made using green tomatoes goes really well with the bean sprouts mixture. Make sure to serve it immediately…

n_katira

on 30 Dec 14 12:52 PM

veggies mixed with bean sprouts put together in the form of salsa and bean and veggie mixture to make a completely nourishing and satiating snack... worth a try!!

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Bean Sprouts and Green Tomato Salsa Wrap

Bean Sprouts and Green Tomato Salsa Wrap recipe - How to make Bean Sprouts and Green Tomato Salsa Wrap

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