Chawli Mint Wrap
by Tarla Dalal
chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing |
Did you always think of burgers as junk food, going by the commercial versions? A homemade burger can be a reservoir of nutrients if you use the right stuffing. Here, spongy whole wheat buns are packed with an iron-rich chawli bean tikki that is enchantingly flavoured with mint leaves and bound together by fibre-rich oats. With nutritious and tangy green chutney and sliced veggies too, this healthy Chawli Beans and Mint Burger is a meal in its own right.
Chawli Mint Wrap recipe - How to make Chawli Mint Wrap
Preparation Time: Cooking Time: Total Time:
Makes 4 wraps
For The Roti
1 cup whole wheat flour (gehun ka atta)
2 tbsp coarsely crushed sunflower seeds (surajmukhi ke beej)
1 tsp oil
a pinch of salt
whole wheat flour (gehun ka atta) for rolling
For The Chawli Filling
2 tsp oil
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped garlic (lehsun)
1/2 tsp turmeric powder (haldi)
2 tsp chilli powder
1 tbsp coriander-cumin seeds (dhania-jeera) powder
1/4 cup finely chopped onions
1 1/2 cups finely chopped tomatoes
1/4 cup finely chopped mint leaves (phudina)
1 cup soaked and boiled chawli (cow pea / lobhia) , lightly mashed
salt to taste
To Be Mixed Together Into A Curd Dressing
1/2 cup curd (dahi) , whisked
1/2 cup grated cucumber
1/2 cup grated carrot
salt to taste
Other Ingredients
2 tsp green chutney
4 tbsp finely chopped spring onion greens
For the roti
- For the roti
- Combine all the ingredients in a bowl and knead into a soft dough using enough water. Keep aside.
- Divide the dough into 4 equal portions and roll out each portion into 200 mm. (8”) diameter circle using a little flour.
- Heat a non-stick tava (griddle) and lightly cook the rotis on both the sides. Keep aside.
For the chawli filling
- For the chawli filling
- Heat the oil in a broad non-stick pan, add ginger, garlic and onions. Sauté on a medium flame for 1 to 2 minutes.
- Add the turmeric powder, chilli powder and coriander-cumin seeds powder and sauté on a medium flame for a few seconds.
- Add the tomatoes and sauté on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Add the mint leaves, chawli and salt, mash it well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Divide into 4 equal portions and keep aside.
How to proceed
- How to proceed
- Place the roti on a clean dry surface and spread 1/2 tsp green chutney evenly over it.
- Place one portion of the prepared filling in a row in the centre of the roti and spread 1/4th of the curd dressing over it.
- Arrange 1 tbsp of spring onion greens over it and roll up the roti tightly.
- Repeat with the remaining ingredients to make 3 more chawli mint wraps.
- Serve the {span class="bold1"}chawli mint wrap{/span} immediately.
like chawli mint wrap recipe
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chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing | then do try other healthy wrap recipes also:
- paneer veggie wrap | paneer vegetable wrap | paneer frankie | healthy paneer wrap |
- jowar veggie wrap recipe | healthy jowar vegetable roti | Indian sorghum veg wrap |
what is chawli mint wrap made of?
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See the below image of list of ingredients for making chawli mint wrap recipe.
how to make the curd dressing
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In a small bowl, add ½ cup curd (dahi), whisked. This is a really simple dressing which will provide coolness in taste to the chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing |
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Add ½ cup grated cucumber. The cucumber adds a refreshing coolness and extra moisture to the dressing.
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Add ½ cup grated carrot. Carrots add a textural crunch and has a mild sweetness that goes well with the savory and spicy flavors of the chawli filling and chutney.
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Add salt to taste.
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Mix well and keep aside.
how to make the roti
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In a deep bowl, add 1 cup whole wheat flour (gehun ka atta).
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Add 2 tbsp coarsely crushed sunflower seeds (surajmukhi ke beej). Sunflower seeds add a bit of crunch to the roti.
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Add 1 tsp oil. This makes the roti soft.
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Add a pinch of salt. Increase or decrease the quantity of salt to your liking.
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Add water.
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Knead into a soft dough.
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Divide the dough into 4 equal portions.
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Roll out each portion into 200 mm. (8”) diameter circle using a little flour.
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Heat a non-stick tava (griddle) and pace the rolled roti.
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Lightly cook the rotis on both the sides and keep aside.
how to make the chawali filling
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Heat 1½ tbsp oil in a broad non-stick pan.
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Add 1 tsp finely chopped ginger (adrak). Ginger adds a warm, pungent, and slightly sweet note to the filling. It complements the earthy flavor of the chawli (cowpeas) and the coolness of the mint.
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Add 1 tsp finely chopped garlic (lehsun). Garlic adds a savory, pungent kick that complements the other ingredients.
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Add ¼ cup finely chopped onions. Finely chopped onions add a pleasant crunch to the wrap. This contrasts nicely with the softness of the chawli and the wrap itself.
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Add ½ tsp turmeric powder (haldi). Turmeric adds a subtle warming, earthy flavor to the chawli. It complements the freshness of mint and other spices nicely.
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Add 2 tsp chilli powder. The primary function is to add heat and spiciness to the wrap. The amount of chilli powder you use can be adjusted based on your personal preference.
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Add 1 tbsp coriander-cumin seeds (dhania-jeera) powder. This spice blend is a classic in Indian cuisine, known for its warm, earthy aroma and slightly citrusy, peppery taste.
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Sauté on a medium flame for a few seconds.
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Add 1½ cups finely chopped tomatoes. Finely chopped tomatoes add a bit of moisture to the filling, preventing it from becoming dry. Depending on how you prepare them, they can also offer a textural contrast to the soft chawli.
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Sauté on a medium flame for 3 to 4 minutes, while stirring occasionally.
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Add ¼ cup finely chopped mint leaves (phudina). Mint has a bright, refreshing flavor that cuts through the earthiness of the chawli (cowpeas). It adds a pleasant aroma to the filling, making the wrap more inviting.
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Add 1 cup soaked and boiled chawli (cow pea / lobhia). The cooked chawli forms the base of the filling, providing a substantial and satisfying bite.
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Add salt.
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Mash it well.
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Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
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Add coriander.
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Divide into 4 equal portions and keep aside.
how to proceed
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Place the roti on a clean dry surface.
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Spread 1/2 tsp green chutney evenly over it.
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Place one portion of the prepared filling in a row in the center of the roti.
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Spread 1/4th of the curd dressing over it.
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Arrange 1 tbsp of chopped spring onion greens over it.
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Roll up the roti tightly.
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Repeat with the remaining ingredients to make 3 more chawli mint wraps.
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Serve chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing | immediately.
pro tips to make chawli mint wrap
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Serve the wrap immediately or they might turn soggy and tear if kept for a long time.
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Pressure the chawli for at least 2 whistles so they are well cooked. However, it should not turn mushy.
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You can also apply garlic chutney instead of green chutney to make this recipe.
Energy | 317 cal |
Protein | 11.9 g |
Carbohydrates | 42 g |
Fiber | 9.7 g |
Fat | 12 g |
Cholesterol | 4 mg |
Vitamin A | 571.4 mcg |
Vitamin B1 | 0.4 mg |
Vitamin B2 | 0.2 mg |
Vitamin B3 | 2.5 mg |
Vitamin C | 21.6 mg |
Folic Acid | 76.9 mcg |
Calcium | 137.7 mg |
Iron | 4.8 mg |
Magnesium | 121 mg |
Phosphorus | 346.6 mg |
Sodium | 30.3 mg |
Potassium | 521.5 mg |
Zinc | 2 mg |