Bean Sprouts and Veggie Wrap, Protein Rich Recipe
by Tarla Dalal
Added to 126 cookbooks
This recipe has been viewed 76823 times
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 vitamins A, C from broccoli, carrot, capsicum and lettuce, the Bean Sprouts and Veggie Wraps will also help meet the growing nutrient requirements at this stage.
All these ingredients 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!
- 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.
- Divide the stuffing into 4 equal portions and keep aside.
- Remove the crust from all the bread slices.
- Combine all the ingredients including the bread slices and blend in a mixer till smooth.
- Refrigerate it for 1 to 2 hours and use as required.
- Heat a non-stick tava (griddle), place a chapati on it and reheat it on a high flame for a few seconds.
- Place the chapati on a clean, dry surface and spread 1 tbsp of healthy mayonnaise evenly over it.
- Arrange ¼ cup of lettuce leaves evenly in the centre of the chapati and spread a portion of the stuffing evenly over it.
- Roll it up tightly and seal it using a toothpick.
- Repeat step 1 to 4 to make 3 more wraps.
- Serve immediately.
Nutrient values per wrap
|Energy|| 176 kcal|
|Protein|| 7.4 gm|
|Carbohydrate|| 28.3 gm|
|Fat|| 3.5 gm|
|Fibre|| 3.5 gm|
|Vitamin A|| 375.0 mcg|
|Calcium|| 68.7 mg|
|Iron|| 1.9 mg|
|Folic Acid|| 13.1 mcg|
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