Bean Sprouts & Veggie Wrap (Protein Rich Recipe for Pregnancy) Video of Tarla Dalal

Bean Sprouts & Veggie Wrap (Protein Rich Recipe for Pregnancy) Video of Tarla Dalal

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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!

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Recipe Description for Bean Sprouts and Veggie Wrap, Protein Rich Recipe

Ingredients

For Bean Sprouts and Veggie Wrap
4 whole wheat (gehun) chapatis
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 red 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 powder to taste
1/4 tsp powdered sugar
salt to taste

Method

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

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

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.

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RECIPE SOURCE : Protein Rich Recipes