300 calories for 1 Rajma Wrap (Wraps and Rolls), Cholesterol 3.8 mg, Carbohydrates 39.4g, Protein 9.2g, Fat 11.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Chatpata Rajma Wrap (Wraps and Rolls)

See rajma wrap recipe | rajma wrap with carrot cucumber spread | rajma roti wrap | Indian veg wrap is not only tasty, but an ideal one-dish meal. Learn how to make rajma roti wrap.

Offer them these rajma wrap with carrot cucumber spread with a lip-smacking rajma filling, topped with curd dressing, and watch them relish the experience.

The soft rotis with yummy rajma filling is a real treat for taste buds. Every bite of this rajma roti wrap is a delightful experience. The use of Indian masalas bags the credit for this. 

You can keep the rajma filling and curd spread ready. But remember to make the rotis just before assembling the kidney bean Indian wrap to prevent them from turning chewy.

Is Rajma Wrap healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes. 

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Cucumber (Kakdi) : With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. Low sodium and fair amounts of potassium will help to control blood pressure.  Cucumber forms a healthy snack as it's alkaline and a great acidity snack reliever. So you can have it as a snack at work. Better to have it peeled to remove the effects of pesticides. See detailed benefits of cucumber. 

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

What's the problem?

Can diabetics, heart patients and over weight individuals have Chatpata Rajma Wrap?

Yes, this recipe is good for diabetics, heart and weight loss. Use low faat curds in the recipe.  Whole wheat flour used in making the wrap is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.

Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a  fiber rich food.

3 changes to make in the recipe for diabetics, heart and weight loss.

1. Use low fat curds in the recipe.
2. 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.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.  
3. Drop the tomato ketchup from the recipe as that has lots of sugar.

Can healthy individuals have Chatpata Rajma Wrap?

Yes. 

Rajma Wrap is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Vitamin C :  Vitamin C is a great defence against coughs and colds. 67% of RDA.
2. Phosphorous : Phosphorous works closely with calcium to build bones. 46% of RDA.
3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy. 43% of RDA
4.  Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.  30% of RDA
5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 28% of RDA.
6. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 25% of RDA.
7.  Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium. 24% of RDA.
8. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 17% of RDA.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 300 calories that come from Chatpata Rajma Wrap?

Walking (6 kmph) = 1 hr 30 mins

Running (11 kmph) = 30 mins

Cycling (30 kmph) = 40 mins       

Swimming (2 kmph) = 51 mins

Note: These values are approximate and calorie burning differs in each individual.