Green Tomato Salsa and Veggie Wrap
by Tarla Dalal
Exciting iron-rich serving coming up! A perfect low-calorie main course dish, the Green Tomato Salsa and Veggie Wrap is packed with crunchy veggies for not just good health but an enjoyable texture and taste too. Iron-rich soya flour and parsley used in the dough pack more iron into this sumptuous wrap.
Green Tomato Salsa and Veggie Wrap recipe - How to make Green Tomato Salsa and Veggie Wrap
Preparation Time: Cooking Time: Total Time:
Makes 4 wraps
For The Dough
1/2 cup whole wheat flour (gehun ka atta)
2 tbsp soya flour
2 tbsp chopped parsley
salt to taste
To Be Blended Into Green Tomato Salsa
1 cup chopped green tomatoes
2 garlic (lehsun) cloves
1/2 tsp cumin seeds (jeera)
1 tsp chopped green chillies
1 tbsp finely chopped coriander (dhania)
1/4 cup chopped spring onions (whites and greens)
salt to taste
For The Veggie Stuffing
2 tsp olive oil
1/4 cup sliced onions
1 tsp finely chopped garlic (lehsun)
1/2 cup sliced capsicum (red , green and yellow)
1 cup blanched broccoli florets
1/4 cup blanched and diagonally cut baby corn
1 tsp dry red chilli flakes (paprika)
1 tsp dried oregano
salt to taste
Other Ingredients
whole wheat flour (gehun ka atta) for rolling
Method
For the dough
For the veggie stuffing
How to proceed
For the dough
- For the dough
- Combine all the ingredients in a deep bowl and knead into a soft dough using enough water.
- Cover with a lid and keep aside for 10 minutes
For the veggie stuffing
- For the veggie stuffing
- Heat the olive 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 1 more minute
- Add the broccoli and baby corn and sauté on a medium flame for 1 minute.
- Add the chilli flakes, oregano and salt and sauté on a medium flame for 30 seconds.
- Divide the stuffing into 4 equal portions and keep aside.
How to proceed
- How to proceed
- Divide the green tomato salsa into 4 equal portions. Keep aside.
- Divide the dough into 4 equal portions and roll out each portion of the dough into a 175 mm. (7?) diameter circle using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook each roti till brown spots appear on both the sides.
- Place a roti on a clean, dry surface, spread a portion of the green tomato salsa and spread a portion of the veggie stuffing evenly over it and roll it tightly.
- Repeat step 4 to make 3 more wraps
- Serve immediately.
Nutrient values per wrap
| Energy | 120 cal |
| Protein | 5.2 g |
| Carbohydrates | 17 g |
| Fiber | 3.5 g |
| Fat | 4 g |
| Cholesterol | 0.8 mg |
| Vitamin A | 579.6 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.2 mg |
| Vitamin C | 49.1 mg |
| Folic Acid | 39.3 mcg |
| Calcium | 48.5 mg |
| Iron | 2.3 mg |
| Magnesium | 53.7 mg |
| Phosphorus | 122.4 mg |
| Sodium | 25.6 mg |
| Potassium | 315.5 mg |
| Zinc | 0.6 mg |
Outbrain
hi, what I''d I want to make jain version of this? what to put in green tomato salsa? please suggest.
Parsley added in the dough gives that very nice flavour to the rotis...and with that when you use loads of iron and antioxidant rich veggies and green tomato salsa....makes a perfect meal!!!