Whole Wheat Salad Wrap Video by Tarla Dalal Video by Tarla Dalal
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Whole Wheat Vegetable Wrap Recipe Video by Tarla Dalal
Preparation Time
15 Mins
Cooking Time
None Mins
Total Time
15 Mins
Makes
4.00 wraps
Ingredients
For The Roti
1 cup whole wheat flour (gehun ka atta)
1 tbsp oil
a pinch of salt
whole wheat flour (gehun ka atta) for rolling
For The Tomato-garlic Chutney
2 tsp oil
1/4 cup finely chopped spring onions whites
1 tbsp finely chopped garlic (lehsun)
3 whole dry Kashmiri red chilli , soaked , drained and chopped
1 cup finely chopped tomato
1 tbsp tomato ketchup restricted usage for health
1 tbsp finely chopped spring onion greens
1 tbsp finely chopped coriander (dhania)
salt to taste
To Be Mixed Into A Salad
1 cup shredded lettuce
1/2 cup thinly sliced tomatoes
1/2 cup bean sprouts
1/2 cup thinly sliced spring onions whites
1/2 cup thinly sliced carrots
2 tbsp finely chopped coriander (dhania)
2 tbsp finely chopped mint leaves (phudina) leaves
salt to taste
1/2 tsp roasted cumin seeds (jeera) powder
1/2 tsp lemon juice
Other Ingredients
Method
For the roti
- Combine all the ingredients in a bowl and knead into a soft dough using enough water. Keep aside.
- Divide the dough into 4 equal portions and roll out each portion into 200 mm. (8”) diameter circle using a little flour.
- Heat a non-stick tava (griddle) and lightly cook the rotis on both the sides. Keep aside.
For the tomato-garlic chutney
- Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the garlic, kashmiri chillies and sauté on a medium flame for 1 to 2 minutes.
- Add the tomatoes and approx. 2 to 3 tbsp water, mix well and cook on a medium flame for 5 to 7 minutes, while stirring occasionally.
- Add the tomato ketchup, spring onion greens, coriander and salt, mix well and cook on a medium flame for 1 to 2 minutes. Use a potato masher to lightly mash the mixture and keep aside.
How to proceed
- Just before serving, warm a roti on a non-stick tava.
- Place the roti on a clean dry surface and spread 2 tbsp of the tomato-garlic chutney evenly over it.
- Arrange 1/4 th of the salad and spread 1 tbsp of mayonnaise in a row in the centre of the roti and roll it up tightly.
- Repeat with the remaining ingredients to make 3 more wraps.
- Serve immediately.
See step by step images of Whole Wheat Salad Wrap, Healthy Wrap
