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Mixed Sprouts Wrap ( Wraps and Rolls)

 

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mixed sprouts wrap | mixed sprouts paneer wrap | healthy vegetable mixed sprouts wrap | with 30 amazing images.

A mixed sprouts wrap is a nutritious and delicious Indian meal option that combines a variety of sprouted legumes and vegetables, all wrapped up in a whole-grain or flatbread base. This dish is not only flavorful but also packed with essential nutrients, making it a popular choice for health-conscious individuals.

Ingredients for mixed sprouts wrap.
1. Sprouted Legumes: Mixed sprouts are usually a combination of moong, kabuli chana, chawli, matki, red chana etc. These provide protein, fiber, and essential vitamins.
2. Vegetables: Fresh vegetables such as bell peppers, carrots, onions, spinach, or lettuce add crunch and nutritional value.
3. Wrap Base: Whole wheat rotis, rice paper, or other flatbreads serve as the wrap, providing a source of carbohydrates.
4. Sauce/Dressing: A light dressing made from yogurt, hummus, or a vinaigrette can enhance flavor while adding creaminess.
5. Seasoning and Herbs:Fresh herbs like cilantro, mint, or parsley, along with spices like cumin or black pepper, can elevate the taste.

mixed sprouts wraps can be enjoyed as a wholesome lunch, a light dinner, or a satisfying snack. Pair them with a side of fruit or a small salad for a complete meal.

mixed sprouts wraps are a versatile and healthful meal option that promotes a balanced diet. By customizing the ingredients, you can create a delicious wrap that suits your taste preferences and dietary needs. Whether you're looking for a quick bite or a filling meal, these wraps offer nutrition and flavor in one easy package.

Pro tips for mixed sprouts wrap. 1. Instead of paneer you can add peeled 1 cup boiled and mashed potatoes. Note you will need to add 2 tbsp water when cooking potatoes. 2. Add 1 cup crumbled paneer or 1/2 cup boiled , peeled and mashed potatoes. Paneer adds a creamy texture that complements the crunch of the sprouts and the other ingredients. Paneer contains high quality protein and calcium which aids in weight loss. 3. Curd adds a creamy and smooth texture to the dressing, enhancing the overall mouthfeel. The tangy flavor of curd complements the savory taste of the sprouts and other ingredients.

Enjoy mixed sprouts wrap | mixed sprouts paneer wrap | healthy vegetable mixed sprouts wrap | with step by step photos.

Mixed Sprouts Wrap ( Wraps and Rolls) recipe - How to make Mixed Sprouts Wrap ( Wraps and Rolls)

Tags

Indian WrapsIndian Rolls, Veg RollOne Dish Vegetarian MealsOne Meal DinnerIndian Tiffin Box, Lunch box, DabbaRaksha - BandhanMother's Day

Preparation Time:    Cooking Time:    Total Time:    Makes 4 wraps

Ingredients


For The Sprouts Stir-fry
2 tsp olive oil or oil
2 tsp ginger-garlic (adrak-lehsun) paste
3/4 cup finely chopped spring onions or onions
1 1/2 cups boiled mixed sprouts (chana and matki)
1 cup crumbled paneer (cottage cheese)
1/2 tsp turmeric powder (haldi)
2 tsp chilli powder
1/4 cup finely chopped coriander (dhania)
1 tsp lemon juice
salt to taste

To Be Mixed Into A Mint Curd Dressing
3/4 cup low fat curds (dahi)
3 tbsp finely chopped mint leaves (phudina)
1/4 tsp mustard (rai / sarson) powder
1/4 tsp powdered sugar
salt to taste

Other Ingredients
1 cup onion rings
chaat masala to taste
4 rotis
oil for greasing and cooking

Method
For the sprouts stir-fry
    For the sprouts stir-fry
  1. Heat the oil in a deep non-stick pan, add the ginger-garlic paste and spring onion whites and sauté till the onions turn translucent.
  2. Add the boiled mixed sprouts, paneer, turmeric powder, chilli powder and salt, mix well and cook on a medium flame for 5 minutes, while stirring continuously.
  3. Add the coriander and lemon juice. Mix well and keep aside to cool.
  4. Divide the filling into 4 equal portions.

Mint curd dressing
    Mint curd dressing
  1. In a bowl combine low-fat curds, chopped mint leaves leaves, mustard powder, sugar and salt. Mix well and keep aside.

Chaat masala onion mixture
    Chaat masala onion mixture
  1. Combine the onion rings with chaat masala in a bowl, mix well and keep aside.

How to proceed
    How to proceed
  1. Place a roti on a clean dry surface and arrange ¼th of the sprouts stir-fry in a row in the centre of the roti.
  2. Arrange ¼ cup of onion rings and ¼th of the mint dressing over it and roll it up tightly.
  3. Repeat with the remaining ingredients to make 3 more wraps.
  4. Heat a non-stick tava (griddle) and grease it well using 1/2 tsp oil.
  5. Place 2 to 3 rolls at a time and cook them on a medium flame using 1/2 tsp oil, till light brown and crisp from all the sides.
  6. Wrap a tissue paper around each {span class="bold1"}mixed sprouts wrap{/span} and serve immediately.

Mixed Sprouts Wrap ( Wraps and Rolls) recipe with step by step photos

like mixed sprouts wrap
  1. like mixed sprouts wrap | mixed sprouts paneer wrap |  healthy vegetable mixed sprouts wrap |  then see our collection of Indian wraps and some recipes we love. 

what is mixed sprouts wrap made of ?
  1. what is mixed sprouts wrap  made of ? See below image of list of ingredients for the fillling of mixed sprouts wrap.
  2. See below image of list of ingredients for the curd mint dressing of mixed sprouts wrap.

making half cooked rotis
  1. See how to cook half cooked rotis step by step  from our rajma wrap recipe or you can use left over rotis.
     

making sprouts stir-fry
  1. Heat 2 tsp olive oil or  oil in a deep non-stick pan. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties.
  2. Add 2 tsp ginger-garlic (adrak-lehsun) paste. Ginger and garlic add a pungent and savory flavor that complements the neutral taste of the sprouts.
  3. Add 3/4 cup finely chopped spring onions or chopped onions. Onions add a savory and slightly sweet flavor that complements the other ingredients in the wrap and provide a nice crunch.
  4. Sauté till the onions turn translucent.
  5. Add 1 1/2 cups boiled mixed sprouts (chana  and matki). Sprouts add a delightful texture and crunch to the wrap, making it more enjoyable to eat. Different types of sprouts offer varying flavors, adding complexity and interest to the wrap.     
  6. Add 1 cup crumbled paneer or 1/2 cup boiled , peeled and mashed potatoes. Paneer adds a creamy texture that complements the crunch of the sprouts and the other ingredients.  Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes.
  7. Add 1/2 tsp turmeric powder (haldi).
  8. Add 2 tsp chilli powder.
  9. Add salt to taste. We added 1/2 tsp salt.
  10. Mix well.
  11. Cook on a medium flame for 5 minutes, while stirring continuously.
  12. Add 1/4 cup finely chopped coriander (dhania). Coriander has a pleasant aroma that enhances the overall sensory experience of the wrap.
  13. Add 1 tsp lemon juice. Lemon juice adds a tangy and refreshing flavor that complements the earthy taste of the sprouts.
  14. Mix well and keep aside to cool.
  15. Divide the filling into 4 equal portions.

mint curd dressing
  1. In a bowl put 3/4 cup low-fat curds (dahi). Curd adds a creamy and smooth texture to the dressing, enhancing the overall mouthfeel. The tangy flavor of curd complements the savory taste of the sprouts and other ingredients.
  2. Add 3 tbsp finely chopped mint leaves (phudina) leaves. The coolness of mint can help to balance the richness of the other ingredients in the wrap.
  3. Add 1/4 tsp mustard (rai / sarson) powder. Mustard powder adds a tangy and pungent flavor that complements the neutral taste of the sprouts. Mustard is a widely used spice in Indian cuisine, adding a traditional touch to the dish.  
  4. Add 1/4 tsp sugar. This balances the sourness of the curds.  
  5. Add salt to tast. We added 1/4th tsp salt.
  6. Mix well and keep mint curd dressing aside.

chaat masala onion mixture
  1. In a bowl put 1 cup onion rings.
  2. Add chaat masala to taste. We added xx tsp chaat masala.
  3. Mix well.

making mixed sprouts wrap
  1. Place a roti on a clean dry surface 
  2. Arrange ¼th of the sprouts stir-fry in a row in the centre of the roti.
  3. Arrange ¼ cup of onion chaat masala rings 
  4. Add ¼th of the mint dressing over it.
  5. Roll it up tightly.
  6. Repeat with the remaining ingredients to make 3 more rolls.
     
  7. Heat a non stick tava (griddle) and grease it well using 1/2 tsp oil.
     
  8. Place 2 to 3 rolls at a time.
  9. Cook them on a medium flame using 1/2 tsp oil, till light brown and crisp from all the sides.
     
  10. Repeat with the remaining ingredients to make 3 more wraps.
  11. Wrap a tissue paper around each wrap and serve immediately.

pro tips for mixed sprouts wrap
  1. Instead of paneer you can add  peeled 1 cup boiled and  mashed potatoes. Note you will need to add 2 tbsp water when cooking potatoes.
  2. Add 1 1/2 cups boiled mixed sprouts (chana  and matki). Sprouts add a delightful texture and crunch to the wrap, making it more enjoyable to eat. Different types of sprouts offer varying flavors, adding complexity and interest to the wrap.     
  3. Add 1 cup crumbled paneer or 1/2 cup boiled , peeled and mashed potatoes. Paneer adds a creamy texture that complements the crunch of the sprouts and the other ingredients.  Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes.
  4. In a bowl put 3/4 cup low-fat curds (dahi). Curd adds a creamy and smooth texture to the dressing, enhancing the overall mouthfeel. The tangy flavor of curd complements the savory taste of the sprouts and other ingredients.
  5. mixed sprouts potatoe wrap.  Instead of paneer you can add  peeled 1 cup boiled and  mashed potatoes.

benefits of mixed sprouts wrap
  1. Mixed Sprouts Wrap  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 52% of RDA.
    2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 50% of RDA.
    3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 30% of RDA.
    4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 30% of RDA.
    5. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 27% of RDA.
    6. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables ( spinach, broccoli,  kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals (  jowar, bajra, whole wheat flour, dalia). 25% of RDA.
    7. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  17% of RDA. 
    8. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 16% of RDA.

Nutrient values per wrap
Energy406 cal
Protein14.9 g
Carbohydrates42.2 g
Fiber7.4 g
Fat20.4 g
Cholesterol0 mg
Vitamin A505.7 mcg
Vitamin B10.3 mg
Vitamin B20.1 mg
Vitamin B31.9 mg
Vitamin C11.6 mg
Folic Acid29.8 mcg
Calcium310.2 mg
Iron3.6 mg
Magnesium87.5 mg
Phosphorus297.2 mg
Sodium30.8 mg
Potassium280.7 mg
Zinc1.2 mg
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