Sprouted Moong Kebab Wrap

Sprouted Moong Kebab Wrap

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These sprouted whole moong kebab wraps are quite rich in protein – something that all growing kids need. Plus, we have also used a good amount of salad in the warp to make sure that they do eat their share of veggies. This recipe needs a bit of prep work in advance – like you need to sprout the moong beforehand if you plan to make these wraps.

Serves Preparation Time Cooking Time
3 People 15-20 Minutes  15-20 Minutes

 

Ingredients

6 ready to eat Tortilla Wraps or whole-wheat homemade chapati

For the Moong Tikki

  • 1 cup sprouted moong
  • 1 medium potato, boiled
  • 3 tbsp coriander leaves, chopped
  • 3 tbsp mint leaves, chopped
  • 2 tbsp besan
  • A pinch asafoetida
  • 2 green chillies, minced
  • Salt to taste
  • 1 tsp chaat masala
  • 3 tbsp oil for pan frying
  • 2 tbsp finely chopped coriander leaves for rolling

To Assemble

  • 4 tbsp ketchup
  • ½ cup of thinly sliced mixed veggies(cabbage, carrots, capsicum and onion)
  • 2 tbsp chopped coriander leaves
  • 1 tbsp lemon juice
  • ½ tsp red chili powder
  • Salt to taste

Method

Step 1

Blanch the sprouted moong in hot boiled water for a minute. Drain and spread it to dry.

Step 2

When the water has dried off, coarsely blend the sprouted moong in a mixer jar.

Step 3

Add the coarsely blended moong into a bowl, followed by mashed potato, coriander leaves, mint leaves, besan, salt, chat masala, asafoetida and mined green chilli. Mix well.

Step 4

Add 1 tbsp oil in a pan and cook this mixture on medium heat so that it dries up enough to form kebabs. Take it off heat and let the mixture cool.

Step 5

Divide the mixture into 6equal parts and shape them into oval kebabs.

Step 6

Roll each piece in chopped coriander leaves such that they are covered from all the sides.

Step 7

Heat a non-stick tawa and sprinkle some oil, cook each of the moong kebabusing rest of the oil, till they turn golden from all sides. When done take them off heat.

Step 8

Mix the ingredients listed in the assembling part except ketchup. Set aside.

Step 9

To assemble, take a tortilla wrap or chapatti. Apply some tomato ketchup on one side. Place 2 of the prepared moong kebabs. Add the mix veggie salad and roll the sides into a tight roll.

Step 10

Wrap them into aluminum foil and pack them into your kid’s lunch box with a ketchup sachet. You can also pack some kebabs and salad separately for snacks.

Nutritional Information

Calories 290 K cal
Proteins 12.4 g
Fat 7.5 g
Carbohydrates 58.8 g
Cholesterol 8 mg
Sodium 1084 mg
Potassium 400 mg

 

Tip: Instead of potato, add some grated paneer when making the kebabs