Whole Wheat Salad Wrap, Healthy Wrap
by Tarla Dalal
I love this one because it is simple and nutritious! This no-fuss wrap is rich in anti-oxidant rich veggies like tomatoes, spring onions, carrots, bean sprouts and lettuce that help reverse ageing.
Not only is this wrap nutritious, it is also luscious due to presence of fresh herbs like coriander and mint. Wrap it up in a spinach roti for that fresh green look!
You can also try other nutritious wraps like Mixed Sprouts Wrap or Honeyed Tofu and Pepper-Roll .
Whole Wheat Salad Wrap, Healthy Wrap recipe - How to make Whole Wheat Salad Wrap, Healthy Wrap
Preparation Time: Cooking Time: Total Time:
Makes 4 wraps
For The Roti
1 cup whole wheat flour (gehun ka atta)
1 tbsp oil
a pinch of salt
whole wheat flour (gehun ka atta) for rolling
For The Tomato-garlic Chutney
2 tsp oil
1/4 cup finely chopped spring onions whites
1 tbsp finely chopped garlic (lehsun)
3 whole dry kashmiri red chillies , soaked , drained and chopped
1 cup finely chopped tomatoes
1 tbsp tomato ketchup
1 tbsp finely chopped spring onion greens
1 tbsp finely chopped coriander (dhania)
salt to taste
To Be Mixed Into A Salad
1 cup shredded lettuce
1/2 cup thinly sliced tomatoes
1/2 cup bean sprouts
1/2 cup thinly sliced spring onions whites
1/2 cup thinly sliced carrots
2 tbsp finely chopped coriander (dhania)
2 tbsp finely chopped mint leaves (phudina) leaves
salt to taste
1/2 tsp roasted cumin seeds (jeera) powder
1/2 tsp lemon juice
Other Ingredients
4 tbsp mayonnaise
For the roti
- For the roti
- Combine all the ingredients in a bowl and knead into a soft dough using enough water. Keep aside.
- Divide the dough into 4 equal portions and roll out each portion into 200 mm. (8”) diameter circle using a little flour.
- Heat a non-stick tava (griddle) and lightly cook the rotis on both the sides. Keep aside.
For the tomato-garlic chutney
- For the tomato-garlic chutney
- Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the garlic, kashmiri chillies and sauté on a medium flame for 1 to 2 minutes.
- Add the tomatoes and approx. 2 to 3 tbsp water, mix well and cook on a medium flame for 5 to 7 minutes, while stirring occasionally.
- Add the tomato ketchup, spring onion greens, coriander and salt, mix well and cook on a medium flame for 1 to 2 minutes. Use a potato masher to lightly mash the mixture and keep aside.
How to proceed
- How to proceed
- Just before serving, warm a roti on a non-stick tava.
- Place the roti on a clean dry surface and spread 2 tbsp of the tomato-garlic chutney evenly over it.
- Arrange 1/4 th of the salad and spread 1 tbsp of mayonnaise in a row in the centre of the roti and roll it up tightly.
- Repeat with the remaining ingredients to make 3 more wraps.
- Serve immediately.
Whole Wheat Salad Wrap Video by Tarla Dalal
| Energy | 280 cal |
| Protein | 6.3 g |
| Carbohydrates | 37.1 g |
| Fiber | 6.4 g |
| Fat | 13.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 989.1 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1.9 mg |
| Vitamin C | 27.8 mg |
| Folic Acid | 50.4 mcg |
| Calcium | 84.3 mg |
| Iron | 3.3 mg |
| Magnesium | 64 mg |
| Phosphorus | 227.6 mg |
| Sodium | 210.2 mg |
| Potassium | 261.9 mg |
| Zinc | 0.9 mg |
Badi hi tasty thi garlic-tomato chutney aur wheat ke wrap ke saath. Mazza aa gaya khakar khilakar sabhi ko.
This recipe is worth trying ... V tasty n healthy...