Rajma and Spinach Wrap ( Eat Well Stay Well Recipes )
by Tarla Dalal
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Rajma and spinach wraps, this dish is a complete nutritious meal that provides all the necessary nutrients for a beautiful you! rajma and spinach go well together, as rajma is rich in protein, calcium, fibre, whereas spinach provides lots of vitamin a, e, folic acid etc. This dish is a complete nutritious meal that provides all the necessary nutrients for a beautiful you!
- Heat the oil in a broad non-stick pan and add the cumin seeds.
- When the seeds crackle, add the asafoetida and onions and sauté on a medium flame for 1 to 2 minutes.
- Add the garlic, ginger-green chilli paste, turmeric powder, coriander-cumin seeds powder, chilli powder, tomatoes, tomato ketchup and 2 tbsp of water, mix well cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the rajma and salt, mix well and cook on a medium flame for 1 to 2 minutes.
- Add the spinach and coriander, mix well and cook on a medium flame for another 2 minutes, while stirring occasionally.
- Divide the rajma and spinach stuffing into 4 equal portions and keep aside
- Divide the curds- green chutney spread with 4 equal portions and keep aside.
- Place a roti on a flat, dry surface, arrange a lettuce leaf over it and place 1 portion of the stuffing on one edge of the roti.
- Spread 1 portion of the curd-chutney spread evenly over it.
- Sprinkle 1 tbsp of the onion over it and roll it up tightly.
- Repeat steps 2 to 4 to make 3 more wraps.
- Serve immediately.
Nutrient values Per Wrap
|Energy|| 229 kcal|
|Protein|| 7.9 gm|
|Carbohydrate|| 35.4 gm|
|Fat|| 5.6 gm|
|Vitamin A|| 4157.7 mcg|
|Folic acid|| 104.0 mcg|
|Iron|| 3.0 mg|
|Fibre|| 2.0 gm|
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