Wheat tortilla wrap with lentil and veggies
Serves | Preparation Time | Cooking Time |
4 People | 35 Minutes | 35 Minutes |
Ingredients
For The Tortillas
- 1 cup whole wheat flour
- 1 tsp (teaspoon) oil
- 1/2 tsp salt
For The lentil and veggie Stuffing
- 1/2 cup sliced onions
- 1/2 chopped spring onions
- 1/2 cup shredded cabbage
- 1/4 cup sliced bell peppers
- 1 tomato, cut into slices
- 2 tbsp(tablespoon) coarsely grated carrot
- 2 tbsp boiled lentils (masoor)
- 1/2 cup grated low-fat paneer (cottage cheese)
- 1 tsp soy sauce
- 1 tsp ginger- chilli-garlic paste
- 2 tsp chillies in vinegar
- 1 tsp oil salt to taste
Other Ingredients
- Whole wheat flour for rolling
Method
For the tortillas
Step 1
Mix the flour, oil and salt and make a dough by adding enough warm water.
Step 2
Knead the dough well.
Step 3
Keep aside for ½ an hour by covering with a wet cloth to prevent from drying.
Step 4
Pull out one small portion of the dough.
Step 5
Roll like a chapati (thin rounds of 100 mm (5″) diameter) with the help of little flour.
Step 6
Cook lightly on a non-stick pan till it develops light brown spots.
Step 7
Flip to other side and allow to develop brown spots on the other side too.
Step 8
Remove from the pan and keep aside.
For the veggie stuffing
Step 1
Wash and soak the lentils for half an hour.
Step 2
Cook the soaked lentils in a pressure cooker for about two whistles.
Step 3
Heat oil in a non-stick pan over high flame.
Step 4
Add chilli-garlic paste and saute till it browns.
Step 5
Insert the vegetables and stir-fry for a few minutes.
Step 6
Add low fat paneer, soya sauce, ginger juice, chillies in vinegar and salt and toss well.
Step 7
Keep aside for filling in the tortilla.
To proceed
Step 1
Place 1 tortilla on a flat dry surface and spread one portion of the stuffing on it.
Step 2
Roll it and serve immediately.
Step 3
Repeat the procedure with the remaining tortillas and filling.
Nutritional Information
Calories | 265 | Total Fat | 10 g |
Saturated Fat | 1.8 g | Polyunsaturated Fat | 5 g |
Monounsaturated Fat | 0.8 g | Cholesterol | 3.6 mg |
Sodium | 451 mg | Potassiumr | 840.0 mg |
Total Carbohydrate | 46.0 g | Dietary Fiber | 10.0 g |
Sugars | 5.9 g | Protein | 10.9 g |
Vitamin A | 186.5 % | Vitamin B | 12 1.7 % |
Vitamin C | 164.8 % | Vitamin D | 6.8 % |
Vitamin E | 10.7 % | Calcium | 9.5 % |
CopperE | 12.9 % | Folate | 25.0 % |
Iron | 18.1 % | Magnesium | 11.5 % |
Manganese | 20.4 % | Niacin | 15.2 % |
Pantothenic Acid | 14.4 % | Phosphorus | 17.1 % |
Riboflavin | 22.2 % | Selenium | 9.9 % |
Thiamin | 12.4 % | Zinc | 6.2 % |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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