Bean Sprouts and Veggie Wrap, Protein Rich Recipe

Bean Sprouts and Veggie Wrap, Protein Rich Recipe

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A filling and wholesome snack that is ideal for an expectant mother to satiate small hunger pangs. With abundant nutrients, such as protein from bean sprouts; as well as antioxidants like vitamins A, C from broccoli, carrot, capsicum and lettuce, the Bean Sprouts and Veggie Wraps will also help meet the growing nutrient requirements at this stage.

All these ingredients are also fibre-rich, which makes the dish easy to digest and more satiating as well. We have made the snack all the more healthier by avoiding store-bought mayonnaise, and using a quick and healthy homemade version instead. You will enjoy this snack, which is sure to chase away your hunger!

Bean Sprouts and Veggie Wrap, Protein Rich Recipe recipe - How to make Bean Sprouts and Veggie Wrap, Protein Rich Recipe

Preparation Time:    Cooking Time:    Total Time:     Makes 4 wraps
Show me for wraps


For Bean Sprouts and Veggie Wrap
4 whole wheat chapatis (6" each)
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 onions
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 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 to taste
1/4 tsp powdered sugar
salt to taste

For the bean sprouts and veggie stuffing

    For the bean sprouts and veggie stuffing
  1. Heat the oil in a broad non-stick pan, add the garlic and onions and sauté on a medium flame for a minute.
  2. Add the capsicum, carrot and bean sprouts and sauté on a medium flame for another 1 to 2 minutes.
  3. Add the broccoli, chilli sauce, salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring continuously.
  4. Divide the stuffing into 4 equal portions and keep aside.

For the healthy mayonnaise

    For the healthy mayonnaise
  1. Remove the crust from all the bread slices.
  2. Combine all the ingredients including the bread slices and blend in a mixer till smooth.
  3. Refrigerate it for 1 to 2 hours and use as required.

How to proceed

    How to proceed
  1. Heat a non-stick tava (griddle), place a chapati on it and reheat it on a high flame for a few seconds.
  2. Place the chapati on a clean, dry surface and spread 1 tbsp of healthy mayonnaise evenly over it.
  3. Arrange ¼ cup of lettuce leaves evenly in the centre of the chapati and spread a portion of the stuffing evenly over it.
  4. Roll it up tightly and seal it using a toothpick.
  5. Repeat step 1 to 4 to make 3 more wraps.
  6. Serve immediately.
Nutrient values (Abbrv) per serving
Energy164 cal
Protein5.5 g
Carbohydrates23.5 g
Fiber3.7 g
Fat5.3 g
Cholesterol4 mg
Sodium24.9 mg
Bean Sprouts & Veggie Wrap (Protein Rich Recipe for Pregnancy) Video of Tarla Dalal


Bean Sprouts and Veggie Wrap ( Protein Rich Recipe)
 on 22 Mar 16 05:32 PM

Woww.. The veg roll turned out to be so good with a little addition of tomato sauce, yellow and red bell peppers. it''s a healthier variation of maida flour rolls.Thanks.
Tarla Dalal
23 Mar 16 02:45 PM
   Hi Reena, we are delighted you loved the Veggie Wrap recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Bean Sprouts and Veggie Wraps (protein Rich Recipes)
 on 03 Jun 15 02:52 PM

veggies and low cal mayonnaise in a wrap...very good idea...benefit from a meal, the low cal way...
Bean Sprouts and Veggie Wraps (protein Rich Recipes)
 on 03 Dec 10 01:55 PM

Lovely, wrap with fresh ingredients of high nutritional value! Quite easy to make and very delicious! Love the idea of broccoli in a wrap! I added chicken too...everyone loved it! thanks.