Whole Wheat Salad Hummus Wrap


Whole Wheat Salad Hummus Wrap

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The whole wheat salad hummus wrap is rich in Vitamin C, Calcium, Protein, Iron and High Fiber, making a wholesome, satiating snack, from left over chapatis. This dish can be put together quickly, if the hummus has been prepared in advance and refrigerated.

Whole Wheat Salad Hummus Wrap recipe - How to make Whole Wheat Salad Hummus Wrap

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients


4 whole wheat chapati

For The Hummus
1/2 cup soaked and boiled kabuli chana (white chick peas)
2 tbsp low-fat curds (dahi)
2 tsp olive oil
1/2 tbsp lemon juice
1 tsp finely chopped garlic (lehsun)
salt to taste

For The Salad
1/2 cup deseeded and sliced tomatoes
1/2 cup sliced and blanched carrots
1/2 cup sliced spring onions (whites and greens)
1/2 cup bean sprouts
1 cup shredded iceberg lettuce
2 tbsp finely chopped coriander (dhania)
2 tbsp finely chopped mint leaves (phudina)
1/2 tsp roasted cumin seeds (jeera) powder
1/2 tbsp lemon juice
1 tsp olive oil
salt to taste

Method
For the hummus

    For the hummus
  1. Combine all the ingredients and blend in a mixer till smooth using a little water.
  2. Divide it into 4 equal portions and keep aside.

For the salad

    For the salad
  1. Combine all the ingredients in a bowl and toss well.
  2. Divide the salad into 4 equal portions and keep aside.

How to proceed

    How to proceed
  1. Place a chapati on a clean dry surface and spread a portion of the hummus evenly over it.
  2. Place a portion of the salad in the centre of the chapati and roll it up tightly.
  3. Repeat steps 1 and 2 to make 3 more wraps.
  4. Serve immediately.
Nutrient values (Abbrv) per serving
Energy180 cal
Protein6 g
Carbohydrates27.1 g
Fiber7.3 g
Fat5.8 g
Cholesterol0 mg
Sodium31.6 mg
Whole Wheat Salad Hummus Wrap (Healthy Heart & Low Calorie Snack) Video by Tarla Dalal

Reviews

Whole Wheat Salad Humus Wrap
 on 28 Mar 14 03:33 PM
5

Too good.!! Just make the hummus and keep it ready to make this health wrap whenever you are hungry.