Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
by Tarla Dalal
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
spinach tahini wrap is a healthy one dish meal which can be served for lunch. Simple to make, the wraps combine flavour and taste in one healthy package. Learn how to make spinach wrap with tahini spread.
To make spinach tahini wrap, first make the roti. For that, combine wheat flour, spinach puree, oil and salt and knead into a soft dough using water. Keep aside for 1/2 hour. Divide into 6 portions and roll into 6 rotis of 6” each. Lightly cook them on tava and keep aside. To make the stuffing, Heat the oil in a pan, add the onions and sauté till they turn translucent. Add the mixed vegetables, green chillies, coriander and salt and sauté for another minute. Divide into 6 equal portions and keep aside. For Tahini paste, Roast the sesame seeds and chana dal separately and grind them together in a mixer to a fine powder. Remove the powder in a bowl, add all the remaining ingredients and mix well. Keep refrigerated for at least an hour. Finally assemble, place one roti on a clean dry surface. Put an even layer of lettuce on it. Spread a thin layer of the spicy tahini paste on the lettuce and then a portion of the filling. Spread a little chilli-garlic paste on top of the filling and roll up tightly. Serve immediately.
Our every day rotis are flavoured and made more nourishing with the use of spinach puree in healthy spinach wrap. Iron rich palak is a common vegetable found in most household pantries, so making these rotis isn’t very difficult. Learn how to make spinach puree.
The use of Tahini in this spinach wrap with tahini spread lends a flavourful Mdeiterranean touch. Sesame seeds further top up iron values. A wrap makes up for 22% of your daily iron needs. Build your iron stores with this healthy recipe for pregnancy and ensure right nourishment for your baby.
The mixed vegetable stuffing in healthy spinach wrap Indian style further add fibre too! This nutrient is necessary for a healthy digestive system and proper bowel movements.
Tips for spinach tahini wrap. 1. You can make the spinach puree in advance and store it if you wish to save time. 2. Mums-to-be can adjust the use of chilli-garlic paste as per the spice they can handle. 3. Prefer using grated vegetables as they are cooked only for 1 minute.
Enjoy spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy.
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy) recipe - How to make Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
Preparation Time: Cooking Time: Total Time:
Makes 6 wraps
For The Roti
2 cups whole wheat flour (gehun ka atta)
1/4 cup spinach (palak) puree
2 tsp oil
1/2 tsp salt
For The Filling
1 cup grated and boiled mixed vegetables (carrots , french bean and potatoes)
1/2 cup finely chopped onions
2 green chillies , finely chopped
2 tbsp chopped coriander (dhania)
2 tsp oil
salt to taste
For The Spicy Tahini Paste
1/2 cup sesame seeds (til)
1/3 cup chana dal (split bengal gram)
2 tsp vinegar
2 tbsp fresh curd (dahi)
1 garlic clove , chopped
1 green chilli , chopped
salt to taste
To Be Ground Into Chilli-garlic Paste
4 whole dry red chillies (pandi) , soaked
3 to 4 garlic (lehsun) cloves
1 tsp lemon juice
1 tbsp water
salt to taste
Other Ingredients For Spinach Tahini Wraps
1 cup lettuce , torn into pieces
Method
For the roti
For the filling
For the spicy tahini paste
How to proceed
If you like spinach tahini wrap
For the roti of spinach tahini wrap
For the filling of spinach tahini wrap
For the spicy tahini paste
For the spinach tahini wrap
Health Benefits of spinach tahini wrap
For the roti
- For the roti
- Combine all the ingredients and knead to a soft dough adding enough water. Keep aside for ½ hour.
- Divide the dough into 6 equal portions and roll out each portion into 150 mm. (6") diameter roti.
- Cook each roti lightly on both sides on a tava (griddle) and keep aside.
For the filling
- For the filling
- Heat the oil in a pan, add the onions and sauté till they turn translucent.
- Add the mixed vegetables, green chillies, coriander and salt and sauté for another minute.
- Divide into 6 equal portions and keep aside.
For the spicy tahini paste
- For the spicy tahini paste
- Roast the sesame seeds and chana dal separately on a tava (griddle). Grind them together in a mixer to a fine powder.
- Remove the powder in a bowl, add all the remaining ingredients and mix well.
- Keep refrigerated for atleast an hour.
How to proceed
- How to proceed
- Place one roti on a clean dry surface.
- Put an even layer of lettuce on it.
- Spread a thin layer of the spicy tahini paste on the lettuce and then a portion of the filling.
- Spread a little chilli-garlic paste on top of the filling and roll up tightly.
- Repeat with the remaining ingredients to make 5 more wraps. Serve immediately.
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy) with step by step photos
If you like spinach tahini wrap
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If you like spinach tahini wrap, also try other healthy spinach recipes like
- palak raita recipe | spinach raita | healthy palak raita | with 9 amazing images.
- palak chana pulao recipe | healthy chana palak brown rice | healthy vegetable brown rice | Indian spinach brown rice pulao | with 25 amazing images.
- palak bajra khichdi recipe | bajra moong dal khichdi | healthy bajra khichdi | with 20 amazing images.
For the roti of spinach tahini wrap
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For the roti of spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy, first add 2 cups whole wheat flour (gehun ka atta) into a deep bowl. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.
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Add 2 tsp oil.
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Add 1/2 tsp salt.
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Add 1/4 cup spinach (palak) puree to it. Learn how to make spinach puree. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.
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Mix all the ingredients and knead to a soft dough adding enough water. Keep aside for ½ hour.
- Divide the dough into 6 equal portions.
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Roll out each portion into 150 mm. (6") diameter roti, using a little wheat flour for rolling.
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Cook each roti lightly on both sides on a tava (griddle) and keep aside.
For the filling of spinach tahini wrap
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For the filling of spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy, heat 2 tsp oil in a pan.
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Add 1/2 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Sauté till the onions turn translucent.
- Add 1 cup grated and boiled mixed vegetables. Here we have used grated veggies for a good mouthfeel, but if you wish you can use finely chopped veggies.
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Add 2 green chillies, finely chopped. You can also add green chilli paste instead. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Add 2 tbsp chopped coriander (dhania). The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
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Add salt to taste.
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Sauté all the ingredients of the filling of spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy for another minute.
- Divide the filling into 6 equal portions and keep aside.
For the spicy tahini paste
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For the spicy tahini paste of spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy, we need 1/2 cup sesame seeds (til). These tiny white seeds are indeed a good source of protein. Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. Sesame seeds are a storehouse of iron, folic acid and help to prevent iron deficiency anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. See detailed benefits of sesame seeds.
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Dry roast the sesame seeds on a tava (griddle) till a nice aroma comes out from the seeds or till they turn very light golden brown in colour and crisp and crunchy. This will take 2 to 3 minutes.
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Then dry roast 1/3 cup chana dal (split bengal gram) separately on a tava (griddle).
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Cool both of them slightly and grind them together in a mixer to a fine powder. This is how the powder looks like. Remove the powder in a bowl.
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Add 2 tsp vinegar. Vinegar is acidic by nature due to the presence of acetic acid in it. This acetic acid is known to help in weight management and also aid in help in managing blood sugar levels in diabetics as it enables slow emptying in the stomach. Its acidic nature is also known to be beneficial in acting against bacteria in the digestive tract. However more research is needed in each of these fields to prove its health benefits. The negative effect of vinegar is that the acid in it can cause acid reflux and thus it can lead to or aggravate acidity.
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Add 2 tbsp fresh curd (dahi). Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. Read the benefits of curds to include in your daily diet.
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Add 1 garlic clove , chopped. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals. Read here for complete benefits of garlic.
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Add 1 green chilli, chopped. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Add salt to taste.
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Mix all the ingredients for spicy tahini paste of spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy well. This is how the paste looks like. Keep refrigerated for atleast an hour.
For the spinach tahini wrap
- For the spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy, place one roti on a clean dry surface.
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Put an even layer of 1 cup lettuce , torn into pieces on it. Lettuce is low in calories and aids in Weight Loss. Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce.
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Spread a thin layer of the spicy tahini paste on the lettuce.
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Spread a portion of the filling and then a little chilli-garlic paste on top of the filling.
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Roll up tightly.
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Repeat with the remaining ingredients to make 5 more wraps.
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Serve spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy immediately.
Health Benefits of spinach tahini wrap
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Spinach Tahini Wrap – rich in iron and fibre.
- Spinach and sesame seeds are twin pillars of iron in this wrap. Iron is crucial nutrient to ensure proper supply of oxygen to all parts of the bpdy. Thus this wrap will help prevent fatigue.
- For moms-to-be this one dish meal will help satiate them.
- Fibre from the veggies and wheat flour is beneficial to the gut. It helps to cleanse the system by ensuring regular bowel movements.
- This wrap, minus the potatoes in the filling, can be enjoyed by weight watchers, women with PCOS and diabetics. Heart patients, cancer patients and all healthy individuals can also indulge in this one dish meal.
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Spinach Tahini Wrap is rich in Phosphorus, Fiber, Vitamin B1 , Magnesium, Folic Acid, Calcium, Vitamin B3, Iron, Protein.
- Phosphorus : Phosphorus works closely with calcium to build bones. 66% of RDA.
- 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, moong, oats, matki, whole grains. 41% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 36% of RDA.
- 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, tooval dal, til ) 35% of RDA.
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. Required from kids to adults. 30% of RDA.
- Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation. 24% of RDA.
- 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. 22% of RDA.
- Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 19% of RDA.
Nutrient values per wrap
| Energy | 305 cal |
| Protein | 10.5 g |
| Carbohydrates | 45.6 g |
| Fiber | 10.2 g |
| Fat | 9.6 g |
| Cholesterol | 0.8 mg |
| Vitamin A | 1365.5 mcg |
| Vitamin B1 | 0.4 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 2.9 mg |
| Vitamin C | 8.6 mg |
| Folic Acid | 69.6 mcg |
| Calcium | 181.2 mg |
| Iron | 4.6 mg |
| Magnesium | 125.4 mg |
| Phosphorus | 398.7 mg |
| Sodium | 301.5 mg |
| Potassium | 342.8 mg |
| Zinc | 2.5 mg |
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It''s really mouth watering.
mam which vegetables should i use in this..and can i add paneer
Edited after original posting.
Hi Can we skip onion garlic in this recipe? Regards Ramya
spicy tahini paste to be used cold?
Excellent recipe. Tried it during my pregnancy. Must try for all. Thank you tarla ji.
Does the Chana Dal need to be cooked like usual and then roasted or just roasted. Lovely recipie!
Tried this recipe today. Big hit with kids and adults both. Excellent way of getting the little ones to consume spinach , lettuce and an assortment of veggies - without compromising on their taste one bit !