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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

Tags

Indian WrapsHealthy Indian DinnerDiabetes and Healthy HeartHealthy Heart BreakfastHealthy Heart International RecipesPicnic Dry Snacks

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

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.

Whole Wheat Salad Hummus Wrap (Healthy Heart & Low Calorie Snack) Video by Tarla Dalal

Nutrient values per serving
Energy180 cal
Protein6 g
Carbohydrates27.1 g
Fiber7.3 g
Fat5.8 g
Cholesterol0 mg
Vitamin A789.6 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B31.6 mg
Vitamin C17.5 mg
Folic Acid52.2 mcg
Calcium90.5 mg
Iron2.9 mg
Magnesium64.3 mg
Phosphorus214.1 mg
Sodium31.6 mg
Potassium264.1 mg
Zinc0.9 mg
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Reviews

Whole Wheat Salad Hummus Wrap
 on 22 Apr 22 03:25 PM
5

Tarla Dalal
26 Apr 22 09:23 AM
   Thank you for the feedback. Please keep reviewing recipes and articles you love.
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.