Bhindi Wrap, Roll, Tiffin Treats
by Tarla Dalal
bhindi wrap recipe | orka roll | healthy ladies finger wrap | tiffin box bhindi wrap | with 20 amazing images.
Bhindi, also known as okra or lady finger, is a popular vegetable in many cuisines, particularly in Indian cooking. The bhindi wrap is a creative and healthy way to incorporate this versatile vegetable into a meal. It is not only flavorful but also packed with nutrients.
Cumin flavoured rotis are rolled up with a peppy bhindi mixture, which is innovatively flavoured with chaat masala in the bhindi wrap.
Ingredients:
bhindi wrap includes:
• Fresh bhindi (okra)
• Whole wheat or multigrain wrap or flatbread (like chapati or tortilla)
• Spices such as cumin, turmeric, and chaat masala
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Nutritional Benefits:
• Rich in Vitamins: Bhindi is high in vitamins A, C, and K, as well as folate.
• High in Fiber: Okra is a great source of dietary fiber, which aids digestion.
• Low in Calories: The wrap is a low-calorie option, making it suitable for weight management.
Serving Suggestions:
Bhindi wraps can be enjoyed as a snack, a light lunch, or even as part of a larger meal or taken as a tiffin box meal. Serve bhindi wrap with with how to make dahi, low fat curds, raita or aachar.
Pro tips of bhindi wrap. 1. Add 2 tsp coconut oil or oil. Oil helps to keep the dough moist and prevents it from drying out during cooking. The oil contributes to the soft and tender texture of the wrap. 2. Add 1/2 tsp chaat masala. Chaat masala combines elements of sweet, sour, salty, and spicy, making it a perfect complement to the filling.
Enjoy bhindi wrap recipe | orka roll | healthy ladies finger wrap | tiffin box bhindi wrap | with step by step photos.
Bhindi Wrap, Roll, Tiffin Treats recipe - How to make Bhindi Wrap, Roll, Tiffin Treats
Preparation Time: Cooking Time: Total Time:
Makes 5 wraps
For The Roti
1/2 cup whole wheat flour (gehun ka atta)
1/2 tsp cumin seeds (jeera)
1/4 tsp turmeric powder (haldi)
2 tsp coconut oil or oil
salt to taste
whole wheat flour (gehun ka atta) for rolling
2 tsp coconut oil for cooking
For The Bhindi Stuffing
2 cups chopped ladies finger (bhindi)
2 tbsp oil
1/2 tsp cumin seeds (jeera)
1/4 tsp chilli powder
1/2 tsp chaat masala
salt to taste
For the dough
- For the dough
- To make {span class="bold1"}bhindi wrap recipe{/span}, in a large bowl combine the whole wheat flour, cumin seeds, turmeric powder, coconut oil or oil and salt and knead into a soft dough using enough water. Cover and keep aside.
For the bhindi stuffing
- For the bhindi stuffing
- Heat the coconut oil or oil in a broad non-stick pan and add the cumin seeds.
- When the seeds crackle, add the ladies finger and cook on a medium flame for 10 to 12 minutes, while stirring occasionally.
- Add the chilli powder, chaat masala and salt and mix well.
- Cool completely and divide it into 5 equal portions. Keep aside.
For the roti
- For the roti
- Divide the dough into 5 equal portions.
- Roll a portion of the dough into a 150 mm. (6”) diameter thin circle using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook it on a medium flame, using a little oil, till golden brown spots appear on both the sides.
- Repeat steps 3 and 4 to make 4 more rotis. Keep aside.
Making the bhindi wrap
- Making the bhindi wrap
- Place a roti on a clean, dry surface.
- Place one portion of the masala bhindi at one end of the roti.
- Fold the two opposite ends of the roti over the masala bhindi.
- Roll the roti from the stuffed end over the 2 folded sides and seal its tightly.
- Serve {span class="bold1"}bhindi wrap recipe{/span} | {span class="bold1"}orka roll{/span} | {span class="bold1"}healthy ladies finger wrap{/span} | {span class="bold1"}tiffin box bhindi wrap{/span} | hot with curd, low fat curds or raita.
like bhindi wrap
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like bhindi wrap recipe | orka roll | healthy ladies finger wrap | tiffin box bhindi wrap | then see our collection of Indian wraps and some recipes we love.
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what is bhindi wrap made of ?
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what is bhindi wrap made of ? See below image of list of ingredients for bhindi wrap.
roti for Bhindi Wrap
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In a large bowl put 1/2 cup whole wheat flour (gehun ka atta). Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.
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Add 1/2 tsp cumin seeds (jeera). Cumin seeds release a fragrant aroma when roasted or cooked, contributing to the overall aroma and appeal of the wrap.
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Add 1/4 tsp turmeric powder (haldi).
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Add 2 tsp coconut oil or oil. Oil helps to keep the dough moist and prevents it from drying out during cooking. The oil contributes to the soft and tender texture of the wrap.
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Add salt to taste. We added 1/8th tsp salt.
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Add enough water to make a soft dough. We added 3 1/2 tablespoons water.
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Knead into a soft dough.
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Cover and keep aside. Covering the dough helps to prevent moisture loss, ensuring that the dough stays moist and hydrated. Prepare the filling for the bhindi wrap now.
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After making the stuffing for the bhindi wrap, divide the dough into 5 equal portions.
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Roll a portion of the diugh into a 150 mm. (6”) diameter thin circle using a little whole wheat flour for rolling.
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Heat a non-stick tava (griddle) and grease it with oil.
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Place the rolled roti on it.
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Flip over after a few seconds and grease the other side.
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Cook on a high flame till golden brown spots appear on both the sides.
stuffing for bhindi wrap
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Heat 2 tbsp coconut oil or oil in a broad non-stick pan. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.
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Add 1/2 tsp cumin seeds (jeera).
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Cook for a few seconds and let the seeds crackle.
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Add 2 cups chopped ladies finger (bhindi). There are good amounts of dietary fiber present in bhindi and hence good for diabetics and weight loss. It lowers cholesterol and good for heart.
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Cook on a medium flame for 10 to 12 minutes, while stirring occasionally.
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Add 1/4 tsp chilli powder.
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Add 1/2 tsp chaat masala. Chaat masala combines elements of sweet, sour, salty, and spicy, making it a perfect complement to the filling.
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Add salt to taste. We added 1/4th tsp salt.
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Mix well.
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Cool completely and divide it into 5 equal portions. Keep aside.
making bhindi wrap
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Place a roti on a clean, dry surface.
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Place one portion of the masala bhindi at one end of the roti.
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Fold the two opposite ends of the roti over the masala bhindi.
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Roll the roti from the stuffed end over the 2 folded sides and seal its tightly.
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Repeat step 1 to 4 to make 4 more bhindi wrap.
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Serve bhindi wrap | orka roll | healthy ladies finger wrap | tiffin box bhindi wrap | hot with curd, low fat curds or raita.
pro tips for bhindi wrap
-
In a large bowl put 1/2 cup whole wheat flour (gehun ka atta). Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.
-
Add 2 tsp oil. Oil helps to keep the dough moist and prevents it from drying out during cooking. The oil contributes to the soft and tender texture of the wrap.
-
Add 2 cups chopped ladies finger (bhindi). There are good amounts of dietary fiber present in bhindi and hence good for diabetics and weight loss. It lowers cholesterol and good for heart.
| Energy | 144 cal |
| Protein | 2.1 g |
| Carbohydrates | 11.2 g |
| Fiber | 2.5 g |
| Fat | 10.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 104.9 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 3.7 mg |
| Folic Acid | 34.1 mcg |
| Calcium | 24.7 mg |
| Iron | 0.7 mg |
| Magnesium | 32 mg |
| Phosphorus | 61.8 mg |
| Sodium | 4.5 mg |
| Potassium | 69.8 mg |
| Zinc | 0.4 mg |
Even though oil is used in large quantity in this recipe, one cannot resist eating it. Instead of 10-12 minutes, I cooked Bhindi for little more time till it turned crispy. Combination of curd dip and wrap tastes very nice.
This is the quickest wrap i can prepare for the lunch break in school.. the bindi should be made crispy so that the roti''s doesn''t turn soggy. This wrap is really tasty.. and it taste best with the curd dip.. and it stays fresh for at least 4 to 5 hours..