Wheat tortilla wrap with lentil and veggies
|Serves||Preparation Time||Cooking Time|
|4 People||35 Minutes||35 Minutes|
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
- Whole wheat flour for rolling
For the tortillas
Mix the flour, oil and salt and make a dough by adding enough warm water.
Knead the dough well.
Keep aside for ½ an hour by covering with a wet cloth to prevent from drying.
Pull out one small portion of the dough.
Roll like a chapati (thin rounds of 100 mm (5″) diameter) with the help of little flour.
Cook lightly on a non-stick pan till it develops light brown spots.
Flip to other side and allow to develop brown spots on the other side too.
Remove from the pan and keep aside.
For the veggie stuffing
Wash and soak the lentils for half an hour.
Cook the soaked lentils in a pressure cooker for about two whistles.
Heat oil in a non-stick pan over high flame.
Add chilli-garlic paste and saute till it browns.
Insert the vegetables and stir-fry for a few minutes.
Add low fat paneer, soya sauce, ginger juice, chillies in vinegar and salt and toss well.
Keep aside for filling in the tortilla.
Place 1 tortilla on a flat dry surface and spread one portion of the stuffing on it.
Roll it and serve immediately.
Repeat the procedure with the remaining tortillas and filling.
|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.