Bean Sprouts & Veggie Wrap (Protein Rich Recipe for Pregnancy) Video of Tarla Dalal Video by Tarla Dalal
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Bean Sprouts And Veggie Wrap Recipe (Wrap With Bean Sprouts) Video by Tarla Dalal
Preparation Time
25 Mins
Cooking Time
6 Mins
Total Time
31 Mins
Makes
4.00 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 onion
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
- 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.
For 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.
- Refrigerate it for 1 to 2 hours and use as required.
How to proceed
- 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.
See step by step images of Bean Sprouts and Veggie Wrap, Protein Rich Recipe
