chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing |

by Tarla Dalal

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चवली पुदीना रैप रेसिपी | भारतीय स्टाइल चवली रैप | वेजिटेबल दही ड्रेसिंग के साथ हेल्दी चवली रैप - हिन्दी में पढ़ें (Chawli Mint Wrap in Hindi)

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chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing |

Did you always think of burgers as junk food, going by the commercial versions? A homemade burger can be a reservoir of nutrients if you use the right stuffing. Here, spongy whole wheat buns are packed with an iron-rich chawli bean tikki that is enchantingly flavoured with mint leaves and bound together by fibre-rich oats. With nutritious and tangy green chutney and sliced veggies too, this healthy Chawli Beans and Mint Burger is a meal in its own right.

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Chawli Mint Wrap recipe - How to make Chawli Mint Wrap

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Preparation Time: 15 mins Cooking Time: 20 mins Total Time: 35 mins 4Makes 4 wraps

Ingredients

For The Roti
1 cup whole wheat flour (gehun ka atta)
2 tbsp coarsely crushed sunflower seeds (surajmukhi ke beej)
1 tsp oil
a pinch of salt
whole wheat flour (gehun ka atta) for rolling

For The Chawli Filling
2 tsp oil
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped garlic (lehsun)
1/2 tsp turmeric powder (haldi)
2 tsp chilli powder
1 tbsp coriander-cumin seeds (dhania-jeera) powder
1/4 cup finely chopped onions
1 1/2 cups finely chopped tomatoes
1/4 cup finely chopped mint leaves (phudina)
1 cup soaked and boiled chawli (cow pea / lobhia) , lightly mashed
salt to taste

To Be Mixed Together Into A Curd Dressing
1/2 cup curd (dahi) , whisked
1/2 cup grated cucumber
1/2 cup grated carrot
salt to taste

Other Ingredients
2 tsp green chutney
4 tbsp finely chopped spring onion greens

Method

For the roti

Combine all the ingredients in a bowl and knead into a soft dough using enough water. Keep aside.
Divide the dough into 4 equal portions and roll out each portion into 200 mm. (8”) diameter circle using a little flour.
Heat a non-stick tava (griddle) and lightly cook the rotis on both the sides. Keep aside.

For the chawli filling

Heat the oil in a broad non-stick pan, add ginger, garlic and onions. Sauté on a medium flame for 1 to 2 minutes.
Add the turmeric powder, chilli powder and coriander-cumin seeds powder and sauté on a medium flame for a few seconds.
Add the tomatoes and sauté on a medium flame for 3 to 4 minutes, while stirring occasionally.
Add the mint leaves, chawli and salt, mash it well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Divide into 4 equal portions and keep aside.

How to proceed

Place the roti on a clean dry surface and spread 1/2 tsp green chutney evenly over it.
Place one portion of the prepared filling in a row in the centre of the roti and spread 1/4th of the curd dressing over it.
Arrange 1 tbsp of spring onion greens over it and roll up the roti tightly.
Repeat with the remaining ingredients to make 3 more chawli mint wraps.
Serve the chawli mint wrap immediately.