Wheat tortilla wrap with lentil and veggies
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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.
