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Whole Wheat Vegetable Wrap | Indian Tomato Garlic Chutney Veg Wrap | Veggie Stuffed Indian Roti Wrap |

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Tarla Dalal • 06 September, 2017

Whole Wheat Vegetable Wrap | Indian Tomato Garlic Chutney Veg Wrap | Veggie Stuffed Indian Roti Wrap |

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Whole Wheat Vegetable Wrap | Indian Tomato Garlic Chutney Veg Wrap | Veggie Stuffed Indian Roti Wrap |

वोल व्हीट वेजिटेबल रैप | भारतीय टमाटर लहसुन चटनी वेज रैप | वेजी स्टफ्ड भारतीय रोटी रैप | whole wheat vegetable wrap in Hindi | - हिन्दी में पढ़ें (Whole Wheat Salad Wrap, Healthy Wrap in Hindi)

Table of Content

About Whole Wheat Salad Wrap, Healthy Wrap

Ingredients

Methods

What is Whole Wheat Vegetable Wrap made of ?

For the roti

For the tomato-garlic chutney

For the Salad Stuffing for Wrap

How to proceed

Nutrient values

Whole Wheat Vegetable Wrap | Indian Tomato Garlic Chutney Veg Wrap | Veggie Stuffed Indian Roti Wrap |

The Whole Wheat Vegetable Wrap is a vibrant, wholesome, and satisfying Indian-style wrap that combines fresh vegetables, a flavour-packed chutney, and soft whole wheat rotis. This wrap stands out because it uses a homemade Tomato-Garlic Chutney, which adds spice, tanginess, and depth without relying on heavy sauces. The base roti made from whole wheat flour gives the wrap a nutritious, fibre-rich foundation, making it ideal for both everyday meals and quick on-the-go snacking.

The highlight of this wrap is its Indian Tomato Garlic Chutney Veg Wrap filling. The chutney is made with spring onions, garlic, Kashmiri red chillies, tomatoes, and just a touch of ketchup for balance. When lightly mashed, this chutney becomes thick, rich, and full of bold flavours. It coats the vegetables beautifully and creates a spicy-savory layer that enhances every bite of the wrap.

What makes this wrap truly special is the crunchy, colourful salad stuffed inside the roti. Shredded lettuce, sliced tomatoes, bean sprouts, spring onions, carrots, mint, and coriander come together to create a fresh, juicy, and fibre-loaded filling. The roasted cumin powder and lemon juice add a refreshing zest, while the herbs bring aroma and lightness. This combination of textures—soft roti, tangy chutney, and crisp veggies—makes the wrap exciting and satisfying.

To finish the wrap, a spoonful of low-calorie mayonnaise is added, giving a creamy contrast to the spicy tomato-garlic chutney. This helps balance flavours and enhances the mouthfeel without adding too many calories. When tightly rolled, the wrap becomes a convenient, handheld meal perfect for lunchboxes, light dinners, picnics, and even post-workout snacks. It’s a delicious example of how simple Indian ingredients can be turned into a nutritious global-style wrap.

From a nutritional point of view, the Veggie Stuffed Indian Roti Wrap is quite healthy. Using whole wheat rotis boosts fibre and supports digestion. The large quantity of raw salad vegetables provides vitamins, minerals, antioxidants, and hydration. The tomato-garlic chutney offers lycopene (from tomatoes) and allicin (from garlic), both known for their heart-protective benefits. The minimal oil used in cooking ensures the wrap remains light yet flavourful.

For diabetics, this wrap can be suitable when eaten in moderation. Whole wheat flour has a lower glycemic index than refined flour, helping prevent sudden spikes in blood sugar. The high fibre from vegetables further slows glucose absorption. Diabetics should use very little ketchup, limit mayonnaise, and avoid oversalting the salad. One wrap per meal is an appropriate portion size.

For heart health, the Whole Wheat Vegetable Wrap is a smart choice. The wrap uses whole wheat, which supports cholesterol control, and the vegetables contribute potassium and fibre, which help maintain healthy blood pressure. The chutney uses very little oil, and the mayonnaise is low-calorie, keeping saturated fat in check. Garlic and tomatoes both add natural heart-friendly compounds that support vascular health.

For weight loss, this wrap is excellent because it is low in calories, rich in fibre, and extremely filling. The large portion of vegetables increases satiety, reducing cravings, while the protein and fibre in whole wheat roti help maintain stable energy levels. Those aiming for weight loss can reduce or skip mayonnaise and add extra salad for volume. Overall, this wrap is nutritious, flavourful, and perfectly suited for a healthy lifestyle.

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

4 tbsp low calorie mayonnaise

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.