Methi and Moong Sprouts Wrap
by Tarla Dalal
methi and moong sprouts wrap recipe | sprouted moong wrap | sprouted moong roll for weight loss | healthy Indian wrap for diabetes | with 44 amazing images.
methi and moong sprouts wrap recipe is a one dish Indian meal which is sure to satisfy you in a healthy way. Learn how to make sprouted moong roll for weight loss.
To make methi and moong sprouts wrap, first make the garlic spread by heating oil, sautéing garlic and onions and adding them to curd. Mix well and add chilli powder, asafoetida and salt and mix well. Then make stuffing. Heat the oil in a broad non-stick pan, add the green chillies and sauté on a medium flame for 15 seconds. Add the fenugreek leaves and sauté on a medium flame for 1 minute. Add the sprouted moong, turmeric powder and salt, mix well and cook on a medium flame for 1 minute. Add the lemon juice and mix well. Divide the spread and stuffing into 4 equal portions and keep aside. Finally make the wrap. Heat a non-stick tava (griddle) and lightly cook each chapati on it on both the sides. Place the chapati on a clean, dry surface and spread 1 portion of the methi and moong sprouts stuffing in the centre of the chapati. Spread 1 portion of the garlic-onion spread evenly over it and roll it up tightly. Serve immediately.
These sumptuous healthy Indian wrap are perfect to have for brunch or dinner, or as a meal on the go. Interestingly, the methi and moong sprouts wrap is also a good way to make use of leftover chapatis. So it is time saving too!
The use of fibre-rich ingredients like methi and moong make this diabetes sprouted moong wrap an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because it stimulates the production of insulin. Fibre benefits by managing blood cholesterol levels and helping in weight loss.
Moong and methi in sprouted moong roll for weight loss are also a good source of antioxidants , Vitamin A too, which helps to add a glow to your skin and aid in vision too. With good amounts from these 2 ingredients it will also ensure a good haemoglobin level.
Protein, B vitamins, magnesium, phosphorus, potassium and zinc are few other nutrients this healthy Indian wrap for diabetes has to offer. With a multi-nutrient make up, there is no reason to not include this wrap in your diet.
Tips for methi and moong sprouts wrap. 1. Boil the sprouted moong till they are done, but they should yet maintain their crunchiness. 2. Keep the stuffing and spread ready, but assemble it just before serving, to avoid it from being soggy.
Enjoy methi and moong sprouts wrap recipe | sprouted moong wrap | sprouted moong roll for weight loss | healthy Indian wrap for diabetes | with step by step photos and video.
Methi and Moong Sprouts Wrap recipe - How to make Methi and Moong Sprouts Wrap
Preparation Time: Cooking Time: Total Time:
Makes 4 wraps
For Methi and Moong Sprouts Wrap
4 whole wheat chapatis , semi-cooked (150 mm. (6”) diameter each)
For The Methi and Moong Sprouts Stuffing
1 cup finely chopped fenugreek (methi) leaves
1 cup boiled sprouted moong (whole green gram)
1 tsp oil
2 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
salt to taste
1 tsp lemon juice
For The Garlic-onion Spread
1 tsp finely chopped garlic (lehsun)
2 tbsp finely chopped onions
1/2 cup hung low fat curds (chakka dahi)
1 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 tsp chilli powder
a pinch of asafoetida (hing)
salt to taste
For the garlic-onion spread
- For the garlic-onion spread
- Heat the oil in a small broad non-stick pan and add the cumin seeds.
- When the seeds crackle, add the garlic and onions and sauté on a medium flame for 1 minute or till the onions turn light brown in colour.
- Combine the sautéed garlic and onions with the curds in a deep bowl.
- Add the chilli powder, asafoetida and salt and mix well.
- Divide the spread into 4 equal portions and keep aside.
For the methi and moong sprouts stuffing
- For the methi and moong sprouts stuffing
- Heat the oil in a broad non-stick pan, add the green chillies and sauté on a medium flame for 15 seconds.
- Add the fenugreek leaves and sauté on a medium flame for 1 minute.
- Add the sprouted moong, turmeric powder and salt, mix well and cook on a medium flame for 1 minute.
- Add the lemon juice and mix well.
- Divide the stuffing into 4 equal portions and keep aside.
How to proceed
- How to proceed
- To make {span class="bold1"}methi and moong sprouts wrap{/span}, heat a non-stick tava (griddle) and lightly cook each chapati on it on both the sides.
- Place the chapati on a clean, dry surface and spread 1 portion of the methi and moong sprouts stuffing in the centre of the chapati.
- Spread 1 portion of the garlic-onion spread evenly over it and roll it up tightly.
- Repeat steps 1 to 3 to make 3 more wraps.
- Serve the {span class="bold1"}methi and moong sprouts wrap{/span} immediately.
Methi and Moong Sprouts Wrap (Healthy Diabetic Recipe) Video by Tarla Dalal
If you like methi and moong sprouts wrap
- If you like methi and moong sprouts wrap, then also try other sprouts recipes like
For garlic onion spread of methi and moong sprouts wrap
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For garlic onion spread of methi and moong sprouts wrap, heat very little oil in a small non-stick pan.
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Add the cumin seeds for tempering.
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When the seeds crackle, add the garlic. We have used finely chopped garlic. If you wish, you can us garlic paste.
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Add finely chopped onions also.
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Sauté on a medium flame for 1 minute or till the onions turn light brown in colour.
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Next we need a bowl of hung curd. You can make your choice between full fat curd and low fat curd, but using hung curd is important to make a thick luscious spread.
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Add the sautéed garlic and onions to the curd.
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Pep it up further with spice powders like the chilli powder.
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Add asafoetida also.
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Add salt as per taste.
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Mix well using a spoon.
- Divide the spread for sprouted moong roll for weight loss into 4 equal portions and keep aside.
For making whole chapati recipe at home
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For making the chapati dough, take a deep bowl and add ¾ cup of wheat flour to it. We need to take a deep bowl so that the flour and the other ingredients do not fall off while we are mixing or kneading the dough.
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Add 1 tsp of oil to this. Adding oil makes the rotis soft.
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Now add salt to taste.
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Add water little by little. Be careful while adding water. Adding too much of water initially will make it difficult for you to knead.
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Mix it well with your hands. Gather the flour from all sides. Add more water if it is required.
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Make a soft dough by kneading it for at least 2 minutes. We have used approximately 4 tbsp of water. You may require more or less, as the amount of water depends upon the quality of the flour.
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Apply a little oil on the surface of the dough before you keep it for resting, so that it doesn’t become dry. Cover the dough with a wet muslin cloth. You can also use a food grade quality cling film or a plate to cover the dough.
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Keep it aside for 15 minutes. This resting period improves the texture of the dough, makes it easier to roll and makes the chapatis softer and fluffier.
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Your next step is to divide the dough into 4 equal portions.
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Sprinkle a little flour on your rolling board and flatten a portion of the dough on it. This will prevent the dough from sticking to your board.
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Roll out each portion of the dough into a thin circle of 6” (roughly 150 mm.) diameter. You can increase or decrease the size of the chapati as per your preference.
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Take a flat non-stick tava (griddle) and heat it on a high flame. Reduce the flame when it becomes hot i.e when u can see fumes on your tava.
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Put the rolled-out chapati on the tava. You need to cook it lightly till small blisters appear on the surface on both the sides. Keep the chapatti for healthy Indian wrap for diabetes aside.
For the methi and moong sprouts stuffing
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For the methi and moong sprouts stuffing, heat the oil in a broad non-stick pan.
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Add the finely chopped green chillies. You can use green chilli paste if you wish to.
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Sauté on a medium flame for 15 seconds.
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Add the fenugreek leaves.
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Sauté on a medium flame for 1 minute.
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Add the sprouted moong. Learn how to make perfect moong sprouts.
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Add the turmeric powder.
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Add salt as per taste.
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Mix well using a ladle.
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Cook on a medium flame for 1 minute.
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Finally add the lemon juice and mix well.
- Divide the stuffing into 4 equal portions and keep aside.
How to make moong sprouts and methi wrap
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Heat a non-stick tava (griddle) and lightly re-heat and cook each chapati on both the sides.
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Place the chapati on a clean, dry surface.
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Spread 1 portion of the methi and moong sprouts stuffing in the centre of the chapati.
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Spread 1 portion of the garlic onion spread evenly over it.
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Roll it up tightly.
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Repeat steps 1 to 5 to make 3 more wraps.
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Serve sprouted moong wrap immediately.
Health Benefits of methi and moong sprouts wrap
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Methi and Moong Sprouts Wrap - for Weight Loss, Healthy Heart and Diabetes.
- The fibre in the wrap helps in managin blood sugar levels. It doesn't lead to a quick surge in sugar levels.
- The fibre from moong and methi satiates you for a long time and avoids binge eating.
- The antioxidants in the wrap help to reduce inflammation.
- The protein from the moong helps maintain cell health.
- The iron in it helps in it ensures proper supply of oxygen to all cells of the body.
| Energy | 182 cal |
| Protein | 8.6 g |
| Carbohydrates | 28.5 g |
| Fiber | 6 g |
| Fat | 4.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 334.2 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.3 mg |
| Vitamin C | 6 mg |
| Folic Acid | 106.8 mcg |
| Calcium | 137.1 mg |
| Iron | 1.9 mg |
| Magnesium | 63.6 mg |
| Phosphorus | 144.3 mg |
| Sodium | 39.4 mg |
| Potassium | 217.6 mg |
| Zinc | 1 mg |
healthy yet tasty.
A healthier wrap for health conscious... the highlight of this wrap is the onion based dressing.... truly awesome...
Its like a quick and healthy frankie! Quite nice! good way of consuming methi if you don't like it. Thanks.