Jowar Veggie Wrap


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Jowar Veggie Wrap

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The Jowar Veggie Wrap is a one meal dinner recipe that is sure to satiate you, with both flavour and nutrition.

The Jowar Veggie Wrap rotis are made of jowar and whole wheat flour, tinged with the peppy flavour of carom seeds. The carom seeds also help improve digestion.

These rotis are tastefully packed with a stuffing of cauliflower and other veggies, spiced mildly with just half a teaspoon of chilli powder. The green chutney should be mildly spiced or else it might provoke acidity in this acidity friendly roti, Jowar Vegetable Wrap.

You can have a go at other stomach-friendly snacks like Mini Jowar and Tomato Uttapa or Buckwheat Dhokla.

Enjoy how to make Jowar Veggie Wrap recipe with detailed step by step photos below.

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Jowar Veggie Wrap recipe - How to make Jowar Veggie Wrap

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

Ingredients

For The Jowar Rotis
1/2 cup jowar (white millet) flour
1/4 cup whole wheat flour (gehun ka atta)
1/2 tsp carom seeds (ajwain)
salt to taste
whole wheat flour (gehun ka atta) for rolling

For The Veggie Stuffing
1 tsp peanut oil
1 cup grated cauliflower
1/2 cup grated carrot
1/2 cup grated cabbage
1/2 cup boiled , peeled and grated potatoes
1 tbsp chopped coriander (dhania)
1/2 tsp chilli powder
salt to taste

Other Ingredients For Jowar Veggie Wrap
1 tsp peanut oil for cooking
8 tsp minty green chutney
Method
For the jowar rotis

    For the jowar rotis
  1. Combine all ingredients in a deep bowl and knead into a soft dough using enough water.
  2. Divide the dough into 4 equal portions.
  3. Roll out a portion of the dough into a 175 mm (7”) diameter circle using a little whole wheat flour for rolling.
  4. Heat a non-stick tava (griddle) and cook the roti using ¼ tsp of oil till it turns golden brown in colour from both the sides.
  5. Repeat steps 3 and 4 to make 3 more rotis. Keep aside.

For the veggie stuffing

    For the veggie stuffing
  1. Heat the oil in a broad non-stick pan, add the cauliflower and carrot and sauté on a medium flame for 3 minutes.
  2. Add the cabbage, potatoes, coriander, chilli powder and salt, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
  3. Divide the stuffing into 4 equal portions and keep aside.

How to proceed to make jowar veggie wrap

    How to proceed to make jowar veggie wrap
  1. Just before serving lightly re-heat a roti on a hot non-stick tava (griddle).
  2. Place a roti on a clean flat surface, spread 2 tsp of minty green chutney evenly over it. Put a portion of the stuffing evenly over it.
  3. Roll it up tightly to make a wrap.
  4. Repeat steps 1 and 3 to make 3 more wraps.
  5. Serve the jowar veggie wrap immediately.

Jowar Veggie Wrap recipe with step by step photos

If you like Jowar Veggie Wrap then also try

  1. If you like Jowar Veggie Wrap, try other acidity friendly recipes like
     

For the dough of Jowar Rotis

  1. For the dough of Jowar Rotis, first put jowar flour in a broad bowl or big plate. Like bajra flour, jowar flour is alkaline in nature and thus best for those suffering from acidity. 
  2. Add half the quantity of wheat flour to it. Wheat flour is best combined with jowar flour, instead of using it solely, to control acidity. In these rotis, wheat flour will also make the process of rolling and making the wrap easier. 
  3. Add carom seeds to it. Also called as ajwain, these are known for their digestive property and ability to prevent bloating. So don’t miss out on this ingredient. 
  4. Add salt as per taste. 
  5. Mix all the ingredients very well using your fingertips.
  6. Add enough water and knead into a soft dough. Keep the Jowar Roti dough aside for 5 to 10 minutes if possible. This makes rolling smoother. 
  7. Divide the dough into 4 equal portions. 

  8. Roll out a portion of the dough into a 175 mm (7”) diameter circle using a little whole wheat flour or jowar flour for rolling.
  9. Heat a non-stick tava (griddle) and place the rolled roti on it. Allow it cook till it cooks lightly from below and few blisters appear on top. 
  10. Flip it over and cook it on the other side also lightly. 
  11. Flip again and cook till it turns golden brown in colour from both the sides using ¼ tsp of peanut oil. We prefer you use peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most common Indian cooking oils and its good you start using it in your rotis. 
  12. Repeat all the steps to make 3 more Jowar Rotis. Keep aside. 

For the Veggie Stuffing of Jowar Veggie Wrap

  1. For the Veggie Stuffing of Jowar Veggie Wrap, take a broad non-stick pan. Add peanut oil in it and heat it. NOTE we suggest peanut oil as it is healthier. If you want you can still use a vegetable oil.
  2. Add grated cauliflower to it.
  3. Add grated carrot.
  4. Sauté on a medium flame for 3 minutes. This is to cook the carrot and cauliflower as they are raw. 
  5. Add grated cabbage to it.
  6. Add boiled green peas. These are for binding.
  7. Add finely chopped coriander for added flavour.
  8. Add chilli powder. Only ½ tsp has been added for 4 wraps. However you can reduce it to ¼ tsp as well.
  9. Add salt as per taste.
  10. Mix all the ingredients very well using a flat ladle.Again cook it on a medium flame for 3 minutes.
  11. Keep stirring occasionally so the Veggie Stuffing for Jowar Veggie Wrap doesn’t burn and stick to the sides of the pan. Divide the Veggie Stuffing of Jowar Veggie Wrap into 4 equal portions and keep aside.

For Assembling Jowar Veggie Wrap

  1. Just before serving, heat a non-stick tava (griddle), place a jowar roti on it and lightly re-heat it.  
  2. Remove the Jowar Roti from the tava and place it on a clean flat surface.
  3. Spread 2 tsp of minty green chutney evenly over it. This chutney is for added flavour and as a substitute to any other readymade sauces and spreads. Add very little green chillies while making this chutney. Excess of green chillies can give a burning sensation in the throat and stomach both.
  4. Place a portion of the stuffing evenly in the center of the roti.
  5. Roll it up tightly to make a wrap. Seal it with a toothpick if need be.

  6. Repeat steps 1 to 5 to make 3 more Jowar Veggie Wraps.
  7. Serve the Jowar Veggie Wrap immediately so that they are fresh. Keeping them for long time will make them turn soggy.
  8. If you like Jowar Veggie Wrap, also try other stomach-friendly jowar based recipes like Jowar Pyaz ki Roti and Nutritious Chila.

Jowar Veggie Wrap – Stomach-friendly Lunch Fare

  1. Jowar Veggie Wrap – Stomach-friendly Lunch Fare. Jowar flour which is known for its alkaline nature is combined in double quantity with wheat flour to make the nourishing rotis of this Jowar Veggie Wrap. A hint of carom seeds aids in digestion and thus soothes the stomach. The veggies have a dash of chilli powder so as to not irritate the lining of the stomach. Further, remember to make non-spicy mint chutney, which has been spread on the roti for flavour. In all, every ingredient that goes in making up this wrap is wisely chosen so as to prevent acidity.

Nutrient values (Abbrv) per wrap
Energy130 cal
Protein3.9 g
Carbohydrates22 g
Fiber4.7 g
Fat3.1 g
Cholesterol0 mg
Sodium21.4 mg

RECIPE SOURCE : Acidity Cook BookBuy this cookbook
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Reviews

Whole Wheat Veggie Wrap
5
 on 01 Mar 17 04:47 PM


Till date i knew that maida can be avoided and rotis for wraps and rolls can be made with wheat flour, but with this recipe I learned how to make healthy and tasty wraps using jowar flour as a base. And its perfect for those suffering from acidity as the spice level is less. Perfect one dish meal recipe.