Wheat tortilla wrap with lentil and veggies

wheat-tortilla-wrap-with lentil and veggies recipe
Tortilla wraps are a favorite across all ages; kids like it as its yummy, mothers like it as they can squeeze in all the healthy veggies which their children don’t like. Wheat flour replaces maize flour in this more healthy version of tortillas, thus helping you in having a higher complex carbohydrate intake. Obviously with the increased fiber content, it becomes a very filling meal. You can add other veggies or greens of your choice to the filling too. Make these tortilla wraps and relish an all-nutrient packed meal.

 

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.