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Bean Sprouts and Veggie Wraps

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Tarla Dalal

15 March, 2011

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Table of Content

About Bean Sprouts And Veggie Wraps

Ingredients

Methods

Nutrient values

Broccoli, sprouts and baby corn combine well not just in taste but appearance as well. This recipe uses iron and fibre-rich whole wheat flour instead of maida to make the wraps. And when made with minimal oil, it is very weight-watcher friendly!

Ingredients

For The Wraps

3/4 cup whole wheat flour (gehun ka atta)

salt to taste

whole wheat flour (gehun ka atta) for rolling

For The Stuffing

1 tsp oil

1 tsp finely chopped garlic (lehsun)

1/4 cup onion cubes

1/4 cup sliced capsicum

1/2 cup broccoli or cauliflower florets , blanched

1 cup bean sprouts (readily available in the market)

1/4 cup sliced baby corn

2 tsp cornflour mixed with 1/4 cup of water

a pinch of sugar

salt and freshly ground pepper to taste

2 tsp red chilli sauce

Other Ingredients

1 tsp oil for cooking

Method

For the stuffing

Heat the oil in a wok or a non-stick kadhai, add the garlic and sauté over a high flame for a few seconds.
Add the onions, capsicum, broccoli, bean sprouts, baby corn and sauté for 2 minutes, while stirring continuously.
Add the cornflour paste, sugar, salt, pepper and chilli sauce and simmer till the sauce thickens.
Divide the stuffing into 4 equal portions and keep aside.

For the wraps

Combine the flour and salt and knead into a smooth and pliable dough by adding enough warm water. Keep aside for 15 minutes.
Knead again till smooth and divide into 4 equal portions.
Roll out each portion into 175 mm. (7") diameter circle with the help of a little flour.
Heat a non-stick tava (griddle) and cook each roti lightly on both sides. Keep aside.

How to proceed

Place a cooked roti on a flat, dry surface and place a portion of the stuffing at one edge and roll it up tightly.
Heat a non-stick tava (griddle) and cook it, using ¼ tsp of oil, till both sides are golden brown in colour.
Repeat with the remaining ingredients to make 3 more wraps.
Serve hot.

Bean Sprouts and Veggie Wraps recipe with step by step photos