chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing |


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Chawli Mint Wrap

chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing |

Did you always think of burgers as junk food, going by the commercial versions? A homemade burger can be a reservoir of nutrients if you use the right stuffing. Here, spongy whole wheat buns are packed with an iron-rich chawli bean tikki that is enchantingly flavoured with mint leaves and bound together by fibre-rich oats. With nutritious and tangy green chutney and sliced veggies too, this healthy Chawli Beans and Mint Burger is a meal in its own right.

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Chawli Mint Wrap recipe - How to make Chawli Mint Wrap

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 wraps

Ingredients

For The Roti
1 cup whole wheat flour (gehun ka atta)
2 tbsp coarsely crushed sunflower seeds (surajmukhi ke beej)
1 tsp oil
a pinch of salt
whole wheat flour (gehun ka atta) for rolling

For The Chawli Filling
2 tsp oil
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped garlic (lehsun)
1/2 tsp turmeric powder (haldi)
2 tsp chilli powder
1 tbsp coriander-cumin seeds (dhania-jeera) powder
1/4 cup finely chopped onions
1 1/2 cups finely chopped tomatoes
1/4 cup finely chopped mint leaves (phudina)
1 cup soaked and boiled chawli (cow pea / lobhia) , lightly mashed
salt to taste

To Be Mixed Together Into A Curd Dressing
1/2 cup curd (dahi) , whisked
1/2 cup grated cucumber
1/2 cup grated carrot
salt to taste

Other Ingredients
2 tsp green chutney
4 tbsp finely chopped spring onion greens
Method

For the roti

    For the roti
  1. Combine all the ingredients in a bowl and knead into a soft dough using enough water. Keep aside.
  2. Divide the dough into 4 equal portions and roll out each portion into 200 mm. (8”) diameter circle using a little flour.
  3. Heat a non-stick tava (griddle) and lightly cook the rotis on both the sides. Keep aside.

For the chawli filling

    For the chawli filling
  1. Heat the oil in a broad non-stick pan, add ginger, garlic and onions. Sauté on a medium flame for 1 to 2 minutes.
  2. Add the turmeric powder, chilli powder and coriander-cumin seeds powder and sauté on a medium flame for a few seconds.
  3. Add the tomatoes and sauté on a medium flame for 3 to 4 minutes, while stirring occasionally.
  4. Add the mint leaves, chawli and salt, mash it well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  5. Divide into 4 equal portions and keep aside.

How to proceed

    How to proceed
  1. Place the roti on a clean dry surface and spread 1/2 tsp green chutney evenly over it.
  2. Place one portion of the prepared filling in a row in the centre of the roti and spread 1/4th of the curd dressing over it.
  3. Arrange 1 tbsp of spring onion greens over it and roll up the roti tightly.
  4. Repeat with the remaining ingredients to make 3 more chawli mint wraps.
  5. Serve the chawli mint wrap immediately.

Chawli Mint Wrap recipe with step by step photos

like chawli mint wrap recipe

  1. chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing | then do try other healthy wrap recipes also:

what is chawli mint wrap made of?

  1. See the below image of list of ingredients for making chawli mint wrap recipe.

how to make the curd dressing

  1. In a small bowl, add ½ cup curd (dahi), whisked. This is a really simple dressing which will provide coolness in taste to the chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing |
  2. Add ½ cup grated cucumber. The cucumber adds a refreshing coolness and extra moisture to the dressing.
  3. Add ½ cup grated carrot. Carrots add a textural crunch and has a mild sweetness that goes well with the savory and spicy flavors of the chawli filling and chutney.
  4. Add salt to taste.
  5. Mix well and keep aside.

how to make the roti

  1. In a deep bowl, add 1 cup whole wheat flour (gehun ka atta)
  2. Add 2 tbsp coarsely crushed sunflower seeds (surajmukhi ke beej). Sunflower seeds add a bit of crunch to the roti.
  3. Add 1 tsp oil. This makes the roti soft.
  4. Add a pinch of salt. Increase or decrease the quantity of salt to your liking.
  5. Add water.
  6. Knead into a soft dough.
  7. Divide the dough into 4 equal portions.
  8. Roll out each portion into 200 mm. (8”) diameter circle using a little flour.
  9. Heat a non-stick tava (griddle) and pace the rolled roti.
  10. Lightly cook the rotis on both the sides and keep aside.

how to make the chawali filling

  1. Heat 1½ tbsp oil in a broad non-stick pan.
  2. Add 1 tsp finely chopped ginger (adrak). Ginger adds a warm, pungent, and slightly sweet note to the filling. It complements the earthy flavor of the chawli (cowpeas) and the coolness of the mint.
  3. Add 1 tsp finely chopped garlic (lehsun). Garlic adds a savory, pungent kick that complements the other ingredients.
  4. Add ¼ cup finely chopped onions. Finely chopped onions add a pleasant crunch to the wrap. This contrasts nicely with the softness of the chawli and the wrap itself.
  5. Add ½ tsp turmeric powder (haldi). Turmeric adds a subtle warming, earthy flavor to the chawli. It complements the freshness of mint and other spices nicely.
  6. Add 2 tsp chilli powder. The primary function is to add heat and spiciness to the wrap. The amount of chilli powder you use can be adjusted based on your personal preference.
  7. Add 1 tbsp coriander-cumin seeds (dhania-jeera) powder. This spice blend is a classic in Indian cuisine, known for its warm, earthy aroma and slightly citrusy, peppery taste.
  8. Sauté on a medium flame for a few seconds.
  9. Add 1½ cups finely chopped tomatoes. Finely chopped tomatoes add a bit of moisture to the filling, preventing it from becoming dry. Depending on how you prepare them, they can also offer a textural contrast to the soft chawli.
  10. Sauté on a medium flame for 3 to 4 minutes, while stirring occasionally.
  11. Add ¼ cup finely chopped mint leaves (phudina). Mint has a bright, refreshing flavor that cuts through the earthiness of the chawli (cowpeas). It adds a pleasant aroma to the filling, making the wrap more inviting.
  12. Add 1 cup soaked and boiled chawli (cow pea / lobhia). The cooked chawli forms the base of the filling, providing a substantial and satisfying bite.
  13. Add salt.
  14. Mash it well.
  15. Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  16. Add coriander.
  17. Divide into 4 equal portions and keep aside.

how to proceed

  1. Place the roti on a clean dry surface.
  2. Spread 1/2 tsp green chutney evenly over it.
  3. Place one portion of the prepared filling in a row in the center of the roti.
  4. Spread 1/4th of the curd dressing over it.
  5. Arrange 1 tbsp of chopped spring onion greens over it.
  6. Roll up the roti tightly.
  7. Repeat with the remaining ingredients to make 3 more chawli mint wraps.
  8. Serve chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing | immediately.

pro tips to make chawli mint wrap

  1. Serve the wrap immediately or they might turn soggy and tear if kept for a long time.
  2. Pressure the chawli for at least 2 whistles so they are well cooked. However, it should not turn mushy.
  3. You can also apply garlic chutney instead of green chutney to make this recipe.
Accompaniments

Apple Smoothie ( Burgers and Smoothie Recipe) 
Black Grape Smoothie 
Jamun Smoothie 
Mango Banana Smoothie ( Burgers and Smoothie Recipe) 

Nutrient values (Abbrv) per wrap
Energy317 cal
Protein11.9 g
Carbohydrates42 g
Fiber9.7 g
Fat12 g
Cholesterol4 mg
Sodium30.3 mg

RECIPE SOURCE : Iron Rich RecipesBuy this cookbook
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