Bean Sprouts and Green Tomato Salsa Wrap
by Tarla Dalal
Here is how you can convert leftover rotis into a tongue-tingling snack. Just use them to wrap up a delectable combination of crunchy bean sprouts and tangy green tomato salsa! The juicily refreshing filling of the Bean Sprouts and Green Tomato Salsa Wrap happens to be rich in iron, vitamin C and fibre, which makes it quite as satiating as a full meal.
Bean Sprouts and Green Tomato Salsa Wrap recipe - How to make Bean Sprouts and Green Tomato Salsa Wrap
Preparation Time: Cooking Time: Total Time:
Makes 4 wraps
4 left-over rotis (approx. 150 mm. (6”) in diameter)
For The Bean Sprouts Mixture
1 cup bean sprouts
1 tsp oil
1/2 cup thinly sliced onions
1 tsp finely chopped garlic (lehsun)
1/2 cup thinly sliced capsicum
1/2 cup thinly sliced tomatoes
1 tsp chilli powder
1 tsp roasted cumin seeds (jeera) powder
salt to taste
For The Green Tomato Salsa
1 cup roughly chopped green tomatoes
1/4 cup roughly chopped onions
1 tsp roughly chopped green chillies
salt to taste
Method
For the bean sprouts mixture
For the green tomato salsa
How to proceed
For the bean sprouts mixture
- For the bean sprouts mixture
- Heat the oil in a broad non-stick pan, add the onions and garlic and sauté on a medium flame for 1 minute.
- Add the capsicum and sauté on a medium flame for another minute.
- Add the tomatoes, bean sprouts, chilli powder, cumin seeds powder and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Divide the mixture into 4 equal portions and keep aside.
For the green tomato salsa
- For the green tomato salsa
- Combine all the ingredients along with ¼ cup of water in a pressure cooker and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Cool slightly and blend in a mixer till smooth.
- Divide the salsa into 4 equal portions and keep aside.
How to proceed
- How to proceed
- Place a roti on a clean, dry surface and spread a portion of the green tomato salsa evenly over it.
- Spread a portion of the bean sprouts mixture on 1 end of the roti and roll it up tightly.
- Repeat steps 1 and 2 to make 3 more wraps.
- Serve immediately.
Nutrient values per wrap
| Energy | 130 cal |
| Protein | 3.8 g |
| Carbohydrates | 17.2 g |
| Fiber | 3.3 g |
| Fat | 5.5 g |
| Cholesterol | 0.8 mg |
| Vitamin A | 232.3 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.1 mg |
| Vitamin C | 39.6 mg |
| Folic Acid | 24.7 mcg |
| Calcium | 33.9 mg |
| Iron | 1.9 mg |
| Magnesium | 37.3 mg |
| Phosphorus | 97.5 mg |
| Sodium | 25.2 mg |
| Potassium | 191.1 mg |
| Zinc | 0.5 mg |
Outbrain
Crunchy and Saucy Wrap….beansprouts add crunch to the recipe along with nutrients like Vitamin C and iron. Green tomatoes are usually not used in many recipes…sauce made using green tomatoes goes really well with the bean sprouts mixture. Make sure to serve it immediately…
veggies mixed with bean sprouts put together in the form of salsa and bean and veggie mixture to make a completely nourishing and satiating snack... worth a try!!