Bean Sprouts and Veggie Wrap, Protein Rich Recipe


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Bean Sprouts and Veggie Wrap ( Protein Rich Recipe)

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bean sprouts and veggie wrap recipe | veg wrap with bean sprouts | Indian protein rich recipe | sprouts veggie wrap | with step by step images.

bean sprouts and veggie wrap is a dish which can be served as an Indian snack as well as a healthy one dish meal Learn how to make sprouts veggie wrap.

A filling and wholesome snack that is ideal for an expectant mother to satiate small hunger pangs. With abundant nutrients, such as protein from bean sprouts; as well as antioxidants like vitamin A and Vitamin C from broccoli, carrot, capsicum and lettuce, the protein rich recipe will also help meet the growing nutrient requirements at this stage.

To make bean sprouts and veggie wrap, make the stuffing first. Heat the oil in a broad non-stick pan, add the garlic and onions and sauté on a medium flame for a minute. Add the capsicum, carrot and bean sprouts and sauté on a medium flame for another 1 to 2 minutes. Add the broccoli, chilli sauce, salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring continuously. Then make the healthy mayonnaise. Remove the crust from all the bread slices. Combine all the ingredients including the bread slices and blend in a mixer till smooth and refrigerate it. Finally assemble the wrap. Reheat the chapatti, spread little mayonnaise, place some lettuce leaves and a portion of stuffing, roll, seal and serve.

All these ingredients in veg wrap with bean sprouts are also fibre-rich, which makes the dish easy to digest and more satiating as well. We have made the snack all the more healthier by avoiding store-bought mayonnaise, and using a quick and healthy homemade version instead. You will enjoy this snack, which is sure to chase away your hunger!

Sprouts veggie wrap is also a wise choice for diabetics and heart patients. The fiber is sure to benefit them by helping to manage blood sugar and cholesterol levels.

Tips for bean sprouts and veggie wrap. 1. If bean sprouts are not easily available, replace them with boiled moong sprouts. 2. If you are making hung curd at home, ensure that you tie and hang the curd for at least an hour to get a perfect thick curd. Watery curd might render the mayonnaise to be thin and difficult to spread. 3. White pepper powder also can be replaced with black pepper powder.

Enjoy bean sprouts and veggie wrap recipe | veg wrap with bean sprouts | Indian protein rich recipe | sprouts veggie wrap | with step by step photos and video below.

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Bean Sprouts and Veggie Wrap, Protein Rich Recipe recipe - How to make Bean Sprouts and Veggie Wrap, Protein Rich Recipe

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

Ingredients

For Bean Sprouts and Veggie Wrap
4 whole wheat (gehun) chapatis
4 tbsp healthy mayonnaise , recipe below
1 cup iceberg lettuce , torn into pieces

For The Bean Sprouts and Veggie Stuffing
1 cup bean sprouts
1/4 cup finely chopped onions
1/4 cup sliced capsicum
1/4 cup carrot juliennes
1/2 cup blanched broccoli florets
1 tsp oil
1 tsp finely chopped garlic (lehsun)
2 tsp red chilli sauce
salt and to taste

For The Healthy Mayonnaise (makes Approx. 4 Tbsp)
1 fresh bread slice
1/4 cup hung curds (chakka dahi)
3/4 tsp olive oil
white pepper powder powder to taste
1/4 tsp powdered sugar
salt to taste
Method
For the bean sprouts and veggie stuffing

    For the bean sprouts and veggie stuffing
  1. Heat the oil in a broad non-stick pan, add the garlic and onions and sauté on a medium flame for a minute.
  2. Add the capsicum, carrot and bean sprouts and sauté on a medium flame for another 1 to 2 minutes.
  3. Add the broccoli, chilli sauce, salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring continuously.
  4. Divide the stuffing into 4 equal portions and keep aside.

For the healthy mayonnaise

    For the healthy mayonnaise
  1. Remove the crust from all the bread slices.
  2. Combine all the ingredients including the bread slices and blend in a mixer till smooth.
  3. Refrigerate it for 1 to 2 hours and use as required.

How to proceed

    How to proceed
  1. Heat a non-stick tava (griddle), place a chapati on it and reheat it on a high flame for a few seconds.
  2. Place the chapati on a clean, dry surface and spread 1 tbsp of healthy mayonnaise evenly over it.
  3. Arrange ¼ cup of lettuce leaves evenly in the centre of the chapati and spread a portion of the stuffing evenly over it.
  4. Roll it up tightly and seal it using a toothpick.
  5. Repeat step 1 to 4 to make 3 more wraps.
  6. Serve immediately.

Bean Sprouts & Veggie Wrap (Protein Rich Recipe for Pregnancy) Video of Tarla Dalal


Nutrient values (Abbrv) per serving
Energy164 cal
Protein5.5 g
Carbohydrates23.5 g
Fiber3.7 g
Fat5.3 g
Cholesterol4 mg
Sodium24.9 mg

RECIPE SOURCE : Protein Rich RecipesBuy this cookbook

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Reviews

Bean Sprouts and Veggie Wrap ( Protein Rich Recipe)
4
 on 22 Mar 16 05:32 PM


Woww.. The veg roll turned out to be so good with a little addition of tomato sauce, yellow and red bell peppers. it''s a healthier variation of maida flour rolls.Thanks.
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Tarla Dalal    Hi Reena, we are delighted you loved the Veggie Wrap recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Reply
23 Mar 16 02:45 PM
Bean Sprouts and Veggie Wraps (protein Rich Recipes)
5
 on 03 Jun 15 02:52 PM


veggies and low cal mayonnaise in a wrap...very good idea...benefit from a meal, the low cal way...
Bean Sprouts and Veggie Wraps (protein Rich Recipes)
4
 on 03 Dec 10 01:55 PM


Lovely, wrap with fresh ingredients of high nutritional value! Quite easy to make and very delicious! Love the idea of broccoli in a wrap! I added chicken too...everyone loved it! thanks.