Mixed Sprouts Wrap ( Wraps and Rolls)
by Tarla Dalal
23 Dec 2013
This recipe has been viewed 75663 times
Sprouts can be boring or super interesting depending on how you make use of them! in this innovative recipe, i have spiced up the sprouts with a simple ginger-garlic paste and chilli powder. Another unique addition to the wrap is the amazing mint and low-fat curd dressing that refreshes you without piling on extra calories. Wrap them in soya rotis for an extra protein punch.
Mixed Sprouts Wrap ( Wraps and Rolls) recipe - How to make Mixed Sprouts Wrap ( Wraps and Rolls)
Preparation Time: Cooking Time: Total Time:
Makes 4 wraps
For The Sprouts Stir-fry
2 tsp oil
2 tsp ginger-garlic (adrak-lehsun) paste
3/4 cup finely chopped onions
1 1/2 cups boiled mixed sprouts (chana , and matki)
1/2 cup boiled , peeled and mashed potatoes
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 Dressing
3/4 cup low-fat curds (dahi)
3 tbsp finely chopped mint leaves (phudina) leaves
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 soya rotis
Method
For the sprouts stir-fry
How to proceed
For the sprouts stir-fry
- For the sprouts stir-fry
- 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. Sprinkle a little water to avoid the spring onions from burning.
- Add the mixed sprouts, potatoes, turmeric powder and chilli powder, mix well and cook on a medium flame for 5 minutes, while stirring continuously.
- Add the coriander, lemon juice and salt, mix well and keep aside to cool.
How to proceed
- How to proceed
- Combine the onion rings with chaat masala in a bowl, mix well and keep aside.
- 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.
- Arrange ¼ cup of onion rings and ¼th of the mint dressing over it and roll it up tightly.
- Repeat with the remaining ingredients to make 3 more wraps.
- Wrap a tissue paper around each wrap and serve immediately.
Nutrient values per wrap
| Energy | 353 cal |
| Protein | 15.1 g |
| Carbohydrates | 51.2 g |
| Fiber | 6.6 g |
| Fat | 10.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 327.1 mcg |
| Vitamin B1 | 0.4 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 2.5 mg |
| Vitamin C | 10.8 mg |
| Folic Acid | 46.4 mcg |
| Calcium | 172.1 mg |
| Iron | 5.4 mg |
| Magnesium | 162.3 mg |
| Phosphorus | 251.7 mg |
| Sodium | 38 mg |
| Potassium | 676.4 mg |
| Zinc | 1.3 mg |
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